How to do the Bent Arm Wall Lat Stretch
- Stand side-on to a wall, one elbow pressed into it at head height.
- Rest that hand behind your head, other hand on your thigh.
- Shift your hips toward the wall until you feel the stretch.
- Breathe steadily, then release and repeat on the other side.
Full technique — 7 steps
- Stand side-on to a wall with your feet about hip-width apart.
- Raise the arm nearest the wall and bend the elbow so your hand rests behind your head.
- Press the point of that elbow into the wall at about head height.
- Rest your other hand on your thigh and keep your stomach lightly tight.
- Shift your hips slightly toward the wall until you feel a stretch along the side of your back.
- Hold the end position without arching your lower back or shrugging the raised shoulder.
- Breathe steadily, then release and repeat on the other side.
Common mistakes
- Arching the lower back
- Shrugging the raised shoulder
- Twisting the torso into position
- Letting the elbow slide down the wall
- Forcing painful range
Form cues
- Elbow stays on the wall
- Shift hips toward wall
- Let the lat stretch
- Use light pressure
- Relax into exhale
Quick answers
What muscles does the Bent Arm Wall Lat Stretch work?
Primary: Lats 8/10. Also works: Triceps 4/10, Teres major 4/10.
When should I do the Bent Arm Wall 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 Bent Arm Wall Lat Stretch?
Strength: 2–3 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 20 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 20 s, 6 reps in reserve.
