How to do the Bench Lat Stretch
- Hands on the backrest, arms straight.
- Push your hips back until your torso is parallel to the floor.
- Let your chest sink toward the floor.
- Hold and breathe, feeling the stretch along your back.
Full technique — 6 steps
- Stand facing the top of an incline bench, far enough back to reach it with straight arms.
- Place both hands on the top of the backrest or its handle with arms straight.
- Push your hips back until your torso is roughly parallel to the floor.
- Keep your knees close to straight and your head between your arms.
- Let your chest sink toward the floor until you feel a stretch along the sides of your back.
- Hold the position steadily while breathing normally, then walk your feet in and stand up.
Common mistakes
- Rounding through the lower back
- Bending the elbows during the hold
- Shrugging shoulders toward ears
- Holding breath during the hold
Form cues
- Reach long through arms
- Push hips back
- Head between arms
- Keep back flat
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Bench Lat Stretch
- Harder Side Lying Stability Ball Lat Stretch
Quick answers
What muscles does the Bench Lat Stretch work?
Primary: Lats 8/10. Also works: Teres major 5/10, Triceps 3/10, Rear delts 3/10, Upper back 3/10.
When should I do the Bench Lat Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.
How many sets and reps of the Bench Lat Stretch?
Strength: 2–3 sets of 20–30 reps, rest 30 s, 5 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 30 s, 4–5 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 30 s, 5 reps in reserve.
What is a harder version of the Bench Lat Stretch?
Side Lying Stability Ball Lat Stretch (Beginner).
