Standing Lateral Stretch

Lengthen your latissimus dorsi and improve spinal flexibility with the Standing Lateral Stretch.

BeginnerBack Body weight

Movement: Isolation
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Standing Lateral Stretch

Compound

Standing Side Stretch

Back · Waist · Body weight

Beginner

Isolation

Kneeling Lat Stretch

Back · Latissimus Dorsi · Body weight

Beginner

Isolation

Side Lat Stretch

Back · Body weight

Beginner

Isolation

Standing Lower Trunk Lateral Flexor Stretch

Back · Body weight

Beginner

Description

A stretching exercise that requires you to stand upright and bend your body sideways.

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How to do Standing Lateral Stretch

01
Setup
Stand tall with your feet hip-width apart, spine neutral, and arms relaxed at your sides.
02
Setup
Raise your right arm overhead, extending it straight towards the ceiling, and place your left hand on your left hip for stability.
03
Inhale deeply, then as you exhale, gently bend your torso directly to your left side, reaching your right arm further over your head.
04
Keep your chest open and hips stable, feeling the stretch along the entire right side of your body, from your fingertips down through your latissimus dorsi and oblique.
05
Hold the stretch for the desired duration, breathing deeply, then slowly return to the starting position and repeat on the opposite side.

Tips

Keep your chest open and avoid rotating your torso forward or backward to ensure the stretch targets the latissimus dorsi effectively.
Initiate the stretch from your core, imagining your ribs moving away from your hips on the side being stretched.
Breathe deeply throughout the stretch; inhale to prepare and exhale to deepen the stretch slightly and relax into it.
For an intensified stretch, gently reach your overhead arm further to the side, maintaining a straight line from your hand to your hip.

Common mistakes

Rounding your back or twisting your torso reduces the target stretch; keep your chest open and ensure your body bends in a single, lateral plane.
Bending forward instead of purely sideways shifts the stretch away from the lats; focus on a direct side bend, as if between two panes of glass.
Shrugging the shoulder of the overhead arm can cause neck tension; actively relax your shoulder down and away from your ear.

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Questions

What muscles does Standing Lateral Stretch work?

Standing Lateral Stretch primarily targets Latissimus Dorsi.

Is Standing Lateral Stretch good for beginners?

Standing Lateral 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 Standing Lateral Stretch?

You need Body weight to perform Standing Lateral 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 Standing Lateral Stretch?

Keep your chest open and avoid rotating your torso forward or backward to ensure the stretch targets the latissimus dorsi effectively. Initiate the stretch from your core, imagining your ribs moving away from your hips on the side being stretched. Breathe deeply throughout the stretch; inhale to prepare and exhale to deepen the stretch slightly and relax into it. For an intensified stretch, gently reach your overhead arm further to the side, maintaining a straight line from your hand to your hip.

What are common mistakes when doing Standing Lateral Stretch?

Rounding your back or twisting your torso reduces the target stretch; keep your chest open and ensure your body bends in a single, lateral plane. Bending forward instead of purely sideways shifts the stretch away from the lats; focus on a direct side bend, as if between two panes of glass. Shrugging the shoulder of the overhead arm can cause neck tension; actively relax your shoulder down and away from your ear.