Kneeling Lat Stretch on Bench
Kneeling Lat Stretch on Bench Instructions
- Start by kneeling on the ground in front of a bench or sturdy elevated surface.
- Place your hands on the bench and slowly walk your hands forward until your arms are fully extended.
- Lower your chest towards the ground, keeping your arms straight and your head in a neutral position.
- You should feel a stretch in your lats (the muscles on the sides of your back).
- Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the stretch.
- Slowly release the stretch and come back up to a kneeling position.
- 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 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
- 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