Kneeling Lat Stretch on Bench

Kneeling Lat Stretch On Bench


This exercise involves kneeling on a bench and reaching forward to stretch the lats (latissimus dorsi muscles) in the back. It can help improve flexibility and mobility in the upper body.

Muscle Group

Equipment Required

Kneeling Lat Stretch on Bench Instructions

  1. Start by kneeling on the ground in front of a bench or sturdy elevated surface.
  2. Place your hands on the bench and slowly walk your hands forward until your arms are fully extended.
  3. Lower your chest towards the ground, keeping your arms straight and your head in a neutral position.
  4. You should feel a stretch in your lats (the muscles on the sides of your back).
  5. Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the stretch.
  6. Slowly release the stretch and come back up to a kneeling position.
  7. Repeat the stretch for 2-3 sets, taking a short break in between each set.

Kneeling Lat Stretch on Bench Form & Visual

Kneeling Lat Stretch on Bench

Kneeling Lat Stretch on Bench Benefits

  • Increases flexibility and range of motion in the latissimus dorsi muscles
  • Helps to alleviate tension and tightness in the upper back and shoulders
  • Improves posture by strengthening the muscles that support the spine
  • May reduce the risk of injury during upper body exercises by improving mobility in the shoulders and upper back
  • Can be modified to target different areas of the back and shoulders by adjusting the position of the arms and torso

Kneeling Lat Stretch on Bench Muscles Worked

  • Latissimus dorsi
  • Teres major
  • Rhomboids
  • Trapezius
  • Erector spinae

Kneeling Lat Stretch on Bench Variations & Alternatives

  • Standing Lat Stretch with Resistance Band
  • Seated Lat Stretch with Dumbbell
  • Doorway Lat Stretch
  • Seated Lat Stretch with Towel
  • Standing Lat Stretch with Wall