One Arm Lat Stretch

One Arm Lat Stretch


This exercise involves stretching the latissimus dorsi muscle in one arm by reaching overhead and pulling the arm towards the opposite side of the body. It can help improve shoulder mobility and reduce tension in the upper back.

Muscle Group

Equipment Required

One Arm Lat Stretch Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Extend your right arm straight up towards the ceiling.
  3. Bend your right elbow and reach your right hand behind your head, placing your palm on the center of your back.
  4. Use your left hand to gently pull your right elbow towards your left shoulder, feeling a stretch in your right lat muscle.
  5. Hold the stretch for 15-30 seconds, then release and repeat on the other side.

One Arm Lat Stretch Form & Visual

One Arm Lat Stretch

One Arm Lat Stretch Benefits

  • Increases flexibility and range of motion in the latissimus dorsi muscle
  • Helps alleviate tension and tightness in the upper back and shoulders
  • Improves posture by stretching the muscles that contribute to rounded shoulders
  • May help reduce the risk of injury in the upper body during physical activity
  • Can be done anywhere without the need for equipment

One Arm Lat Stretch Muscles Worked

  • Latissimus dorsi
  • Teres major
  • Rhomboids
  • Trapezius
  • Posterior deltoid

One Arm Lat Stretch Variations & Alternatives

  • One arm Lat Stretch with resistance band
  • One arm Lat Stretch with dumbbell
  • One arm Lat Stretch with kettlebell
  • One arm Lat Stretch with cable machine
  • One arm Lat Stretch with foam roller