Standing Lat Spread
The Standing Lat Spread mainly works the back, with help from the traps. No equipment needed: it uses just your bodyweight.
Standing Lat Spread Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Outer Lats (teres major); Mid Traps (trapezius, middle fibers)
How to do the Standing Lat Spread
Stand tall with your feet together or shoulder-width apart and place your hands on your hips.
Inhale deeply while bringing your elbows slightly forward and outward to prepare your upper back.
Press your hands firmly into your waist and flare your elbows wide to open up your upper back.
Actively push your shoulder blades down and outward to stretch your lats and hold the position.
Breathe steadily into your upper back for a few seconds before slowly releasing the stretch.
Standing Lat Spread FAQs
What muscles does the Standing Lat Spread work?
The Standing Lat Spread mainly works the back, with help from the traps. The main muscles are the latissimus dorsi.
What equipment do you need for the Standing Lat Spread?
None. The Standing Lat Spread is a bodyweight exercise, so you can do it anywhere.
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