Chair Lat Stretch
Loosen tight back & shoulders! The Chair Lat Stretch gently improves flexibility and reduces tension. Simple, effective, and requires only a chair!
The Chair Lat Stretch mainly works the back, with help from the shoulders and traps. You'll need: chair.
Required Equipment
Chair Lat Stretch Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Chair Lat Stretch Variations and Alternatives
How to do the Chair Lat Stretch
Stand in front of a sturdy chair, approximately an arm's length away.
Bend forward from the hips and place both hands on the top of the chair. Keep your arms extended.
Push your chest downward while keeping your arms straight and your back flat, creating a stretch in the latissimus dorsi muscle (the highlighted area in the images).
Maintain the stretch position as you breathe deeply, focusing on relaxing the muscles under tension.
Hold the stretch for 15-30 seconds before releasing.
You can increase the intensity of the stretch by pushing your hips back further, but ensure you keep your back flat and do not round your spine.
Release the stretch by slowly lifting your torso back to the starting position.
Repeat the stretch if desired, ensuring that you do not bounce or make any jerky movements while stretching.
This stretch helps improve flexibility in the latissimus dorsi and can aid in reducing tension in the back and shoulders.
Please note the importance of using a chair that is stable and will not slip or move during the stretch to prevent any injury.
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Chair Lat Stretch FAQs
What muscles does the Chair Lat Stretch work?
The Chair Lat Stretch mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi.
What equipment do you need for the Chair Lat Stretch?
Chair.
What workout day should the Chair Lat Stretch go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Lat Stretch variations and alternatives?
Similar exercises include the Exercise Ball Lat Stretch, Exercise Ball Lying-Side Lat Stretch, Kneeling Lat Stretch and Shoulder & Lat Stretch into Shrug.
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