# Seated Overhead Lat Stretch

A seated unilateral stretch for the lats and side body, done on a bench. Sitting keeps the hips from shifting, so the stretch stays along the side of the upper back.

- Beginner · Mobility
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/seated-side-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/seated-overhead-lat-stretch/

## Muscles worked

- Lats: 7/10
- Teres major: 5/10
- Side delts: 3/10
- Serratus anterior: 3/10

## How to do the Seated Overhead Lat Stretch

1. Sit tall on a bench, one hand on the bench beside your hip.
2. Reach one arm overhead, palm facing inward, shoulder relaxed.
3. Gently lean your torso away from the raised arm to feel a stretch.
4. Hold this position, breathing deeply, then return to the starting point.
5. Repeat this stretch on the other side, feeling a comfortable pull.

### Full technique — 7 steps

1. Sit tall on the end of a flat bench with your feet flat on the floor about hip-width apart.
2. Place one hand on the bench beside your hip for support.
3. Reach the other arm overhead with the palm facing inward and the shoulder relaxed away from your ear.
4. Lean your torso away from the raised arm, keeping both hips on the bench.
5. Reach long through the lifted hand until you feel the stretch along the side of your upper back.
6. Keep your chest open and avoid twisting or bending forward as you hold the position.
7. Breathe slowly, then return upright and repeat on the opposite side.

## Common mistakes

- Shrugging the raised shoulder
- Twisting instead of side bending
- Bending forward during the stretch
- Hips lifting off the bench

## Form cues

- Reach up before leaning
- Relax the raised shoulder
- Lean, don't twist
- Keep hips down

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 30 s · 5–6 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.

## Quick answers

### What muscles does the Seated Overhead Lat Stretch work?

Primary: Lats 7/10, Teres major 5/10. Also works: Side delts 3/10, Serratus anterior 3/10.

### When should I do the Seated Overhead 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 Seated Overhead Lat Stretch?

Strength: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 30 s, 5–6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 20 s, 6 reps in reserve.

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