How to do the Seated Overhead Lat Stretch
- Sit tall on a bench, one hand on the bench beside your hip.
- Reach one arm overhead, palm facing inward, shoulder relaxed.
- Gently lean your torso away from the raised arm to feel a stretch.
- Hold this position, breathing deeply, then return to the starting point.
- Repeat this stretch on the other side, feeling a comfortable pull.
Full technique — 7 steps
- Sit tall on the end of a flat bench with your feet flat on the floor about hip-width apart.
- Place one hand on the bench beside your hip for support.
- Reach the other arm overhead with the palm facing inward and the shoulder relaxed away from your ear.
- Lean your torso away from the raised arm, keeping both hips on the bench.
- Reach long through the lifted hand until you feel the stretch along the side of your upper back.
- Keep your chest open and avoid twisting or bending forward as you hold the position.
- 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
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.
