Overhead Lat Stretch
A lat stretch: gripping a support overhead, hips sent back, reaching to the side.
How to do it
- Grab a support above head height with one hand, palm on it.
- Send your hips back and lean your torso slightly forward.
- Reach your arm up and forward, lengthening your side.
- Shift your torso and hips slightly away from the support and feel the stretch along your side.
- Keep the shoulder down and the neck relaxed.
- Breathe evenly for about 30 seconds, then switch hands.
Key technique cue
Grip an overhead anchor, sit the hips back, lengthen the side. Hold 30 s.
Common mistakes
- ✕ Arching the lower back instead of lengthening the side
- ✕ Shrugging the shoulder toward the ear
- ✕ Pulling hard and jerkily
- ✕ Twisting the torso instead of bending to the side
Benefits
- ✓ Stretches the lats and the sides of the torso
- ✓ Improves shoulder mobility for overhead work
- ✓ Suits the time after pulling and pull-ups
About the exercise
The overhead lat stretch lengthens the muscles along the sides of the back and the armpit area. You need a support at head height or higher, such as a post, a bar or a door frame. It suits the time after pulling exercises and pull-ups and stiffness in the shoulders and sides.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.