One arm Lat Stretch
Stretch your latissimus dorsi effectively with the one-arm lat stretch. This simple, bodyweight exercise improves flexibility and reduces back tension.
- Movement
- Isolation
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of One arm Lat Stretch
Description
A stretch exercise that targets the latissimus dorsi muscle. It involves reaching over your head with one arm at a time to create a gentle stretch down the side of your torso.
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How to do One arm Lat Stretch
- 01Setup
Stand tall with your feet shoulder-width apart, or kneel on the floor for added stability.
- 02Setup
Extend one arm straight overhead, keeping a slight bend in your elbow and your palm facing inward.
- 03
Gently lean your torso to the opposite side while reaching your extended arm further overhead and slightly across your body.
- 04
Allow your hip on the side of the extended arm to shift slightly outward, deepening the stretch along your latissimus dorsi and side body. Hold this position for the prescribed duration, breathing deeply, then switch arms.
Tips
- Deepen the stretch with your breath: Inhale deeply and as you exhale, try to relax further into the stretch, allowing your lat to lengthen more.
- Use an anchor point: If standing, hold onto a stable object like a doorframe or pole with your non-stretching hand to increase stability and leverage for a deeper stretch.
- Keep your shoulder relaxed: Avoid shrugging the shoulder of the stretching arm; keep it down and away from your ear to maximize the stretch on the lat.
- Experiment with a slight torso rotation: Gently rotate your torso upwards towards the ceiling to target different fibers of the latissimus dorsi and surrounding muscles.
Common mistakes
- Rounding the back: Avoid rounding your upper back during the stretch, as this can reduce the effectiveness; instead, maintain a neutral spine and slight chest lift.
- Shrugging the shoulder: Don't let your shoulder creep up towards your ear, which engages your traps instead of stretching your lat; actively press your shoulder down and away from your ear.
- Bouncing into the stretch: Never bounce or use jerky movements, as this can cause injury; perform a slow, controlled stretch and hold steadily to avoid muscle strain.
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Is One arm Lat Stretch good for beginners?
One arm Lat Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for One arm Lat Stretch?
You need Body weight to perform One arm Lat Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for One arm Lat Stretch?
Deepen the stretch with your breath: Inhale deeply and as you exhale, try to relax further into the stretch, allowing your lat to lengthen more. Use an anchor point: If standing, hold onto a stable object like a doorframe or pole with your non-stretching hand to increase stability and leverage for a deeper stretch. Keep your shoulder relaxed: Avoid shrugging the shoulder of the stretching arm; keep it down and away from your ear to maximize the stretch on the lat. Experiment with a slight torso rotation: Gently rotate your torso upwards towards the ceiling to target different fibers of the latissimus dorsi and surrounding muscles.
What are common mistakes when doing One arm Lat Stretch?
Rounding the back: Avoid rounding your upper back during the stretch, as this can reduce the effectiveness; instead, maintain a neutral spine and slight chest lift. Shrugging the shoulder: Don't let your shoulder creep up towards your ear, which engages your traps instead of stretching your lat; actively press your shoulder down and away from your ear. Bouncing into the stretch: Never bounce or use jerky movements, as this can cause injury; perform a slow, controlled stretch and hold steadily to avoid muscle strain.
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Free · iPhone only · Available on the App Store