# Pole Lat Stretch

A lat stretch holding a fixed vertical pole, with the hips sitting back and low so the arms are pulled straight. Stretches the lats, upper back, and rear shoulders, and fits well after pulling work.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/fixed-bar-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/pole-lat-stretch/

## Muscles worked

- Lats: 8/10
- Teres major: 6/10
- Upper back: 5/10
- Rear delts: 4/10
- Triceps: 3/10

## How to do the Pole Lat Stretch

1. Grip the pole with both hands at chest height.
2. Sit your hips back and low until your arms are straight.
3. Lift your head and straighten your upper back.
4. Hold and breathe slowly, then stand before letting go.

### Full technique — 7 steps

1. Stand facing a fixed vertical pole with feet close together, toes just behind it.
2. Grip the pole with both hands at about chest height, thumbs pointing up.
3. Sit your hips back and down, keeping your feet flat, until your arms are fully straight.
4. Let your upper back round forward at first and feel the stretch along your back.
5. Slowly lift your head and straighten your upper back while your hips stay low.
6. Hold the position and breathe slowly without bending your elbows.
7. Step toward the pole and stand up before you let go.

## Common mistakes

- Bending the elbows during the hold
- Pulling with the arms instead of sitting back
- Letting the heels lift off the floor
- Holding the breath during the stretch

## Form cues

- Sit hips back and low
- Keep arms straight
- Keep heels down
- Breathe slowly

## How much to do

- **Strength**: 2–3 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 20 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## 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: Pole Lat Stretch — Beginner**
- Harder: [Side Lying Stability Ball Lat Stretch](https://seto.fit/exercises/side-lying-stability-ball-lat-stretch/) — Beginner

## Quick answers

### What muscles does the Pole Lat Stretch work?

Primary: Lats 8/10. Also works: Teres major 6/10, Upper back 5/10, Rear delts 4/10, Triceps 3/10.

### When should I do the Pole 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 Pole Lat Stretch?

Strength: 2–3 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 20 s, 6 reps in reserve.

### What is a harder version of the Pole Lat Stretch?

Side Lying Stability Ball Lat Stretch (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/