Against-Wall Single-Arm Lat Stretch
Relieve back & shoulder tension with this simple stretch! Improve flexibility & posture anywhere with a wall.
The Against-Wall Single-Arm Lat Stretch mainly works the back, with help from the shoulders and traps. No equipment needed: it uses just your bodyweight.
Against-Wall Single-Arm Lat Stretch Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Outer Lats (teres major); Rear Shoulder (Delts) (posterior deltoid); Lower Traps (trapezius, lower fibers)
Against-Wall Single-Arm Lat Stretch Variations and Alternatives
How to do the Against-Wall Single-Arm Lat Stretch
Stand perpendicular to a wall with your feet shoulder-width apart.
Extend the arm closest to the wall straight out and place your palm against the wall at about shoulder height or slightly above.
Keep your elbow straight and gently push your chest toward the floor while keeping your hips facing forward, creating a stretch down the side of your torso and into your latissimus dorsi.
Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the stretch further with each exhale.
Release the stretch and repeat on the other side if needed.
Perform this stretch 2-3 times on each side, ensuring not to bounce or force the stretch beyond comfort.
---
Against-Wall Single-Arm Lat Stretch FAQs
What muscles does the Against-Wall Single-Arm Lat Stretch work?
The Against-Wall Single-Arm 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 Against-Wall Single-Arm Lat Stretch?
None. The Against-Wall Single-Arm Lat Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Against-Wall Single-Arm Lat Stretch variations and alternatives?
Similar exercises include the Supported Arm Stretch, Hang Dead Stretch, Forearm Stretch Version I and Exercise Ball Lat Stretch.
Training calculators
Work out the numbers behind your training before your next session.