Lat Stretch (Band)
A passive flexibility exercise using a resistance band to assist in stretching the latissimus dorsi muscles.
Instructions
- Kneel on the ground and anchor a resistance band at approximately eye level in front of you.
- Grasp the band with both hands, arms extended in front of you.
- Gently pull the band toward you while leaning your torso backward, feeling a stretch in your lats.
- Allow your arms to extend overhead or to one side to modify the stretch intensity.
- Hold the stretch at a comfortable intensity without pain.
- Release slowly and repeat after the desired hold time.
Tips
- This stretch is best performed after your workout when muscles are warm.
- A gentle, sustained stretch is more effective than aggressive stretching.
- Breathe deeply and relax into the stretch; tension inhibits flexibility gains.
- Keep your hips engaged and avoid excessive arching of the lower back.
- Hold each stretch for 20-30 seconds, performing 2-3 sets per side.
- Tight lats can contribute to poor posture and limited shoulder mobility; regular stretching helps prevent this.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |