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Against-Wall Lat Stretch

Relieve back & shoulder tension with this simple stretch. Improve flexibility and posture. A quick way to loosen up tight lats!

The Against-Wall Lat Stretch mainly works the back and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.

Ms. Grey
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Against-Wall Lat Stretch Muscles Worked

Primary

Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)

Secondary

Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)

Against-Wall Lat Stretch Variations and Alternatives

How to do the Against-Wall Lat Stretch

  1. Starting Position:

    • Stand facing a wall with your feet shoulder-width apart.

  2. Hand Placement:

    • Extend both arms out in front of you and place your palms flat against the wall at shoulder height.

  3. Body Positioning:

    • Step back slightly from the wall while keeping your hands in place. Your arms should be straight, and your torso should lean forward.

  4. Stretching Movement:

    • Gently lower your chest towards the ground while keeping your arms extended. You should feel a stretch in your lats (the muscles along your sides) and upper back.

    • Hold this position for about 15-30 seconds.

  5. Deep Breathing:

    • Breathe deeply and relax into the stretch. Avoid any bouncing movements.

  6. Return to Start:

    • Slowly return to the starting position by raising your torso and stepping back closer to the wall.

  7. Repetitions:

    • Repeat the stretch 2-3 times, allowing some rest in between.

Tips:

  • Keep your back straight throughout the movement to prevent any strain.

  • If you feel any discomfort, ease out of the stretch and adjust your hand position or angle.

Against-Wall Lat Stretch FAQs

What muscles does the Against-Wall Lat Stretch work?

The Against-Wall Lat Stretch mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.

What equipment do you need for the Against-Wall Lat Stretch?

None. The Against-Wall Lat Stretch is a bodyweight exercise, so you can do it anywhere.

What are some Against-Wall Lat Stretch variations and alternatives?

Similar exercises include the Supported Arm Stretch, Lying Assisted Straight-Arm Stretch, Chest to Split Wall Middle and Chest Corner Wall Stretch.

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