The side lat stretch is a standing or seated stretch where you reach one arm overhead and lean to the opposite side, opening the latissimus dorsi and intercostals on the stretched side. It is one of the most effective stretches for tight lats from heavy pulling exercises.
Muscle Group
Back, Latissimus Dorsi
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the lats and intercostals
- Opens the side body
- Counteracts tight lats from pulling exercises
- Improves overhead shoulder mobility
- No equipment needed
- Quick and accessible
How to perform
- Stand tall with feet hip-width apart. Reach your right arm straight up overhead.
- Grab your right wrist with your left hand.
- Brace your core. Keep your hips level and facing forward.
- Gently pull your right arm to the left while leaning your torso to the left.
- Feel the deep stretch through your right lat, side body, and shoulder.
- Hold for 20 to 30 seconds. Breathe into the stretched side.
- Return to center and switch sides.
- For a deeper stretch, anchor your hand on a sturdy object overhead and lean away.
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