# Wall Lat Stretch

A standing stretch with both palms on a wall above head height and the hips pushed back so the chest sinks between the arms. Stretches the lats and the sides of the upper back.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/lats-stretch-on-wall/video/male.mp4
- HTML: https://seto.fit/exercises/wall-lat-stretch/

## Muscles worked

- Lats: 9/10
- Teres major: 6/10
- Traps: 4/10
- Triceps: 3/10
- Rear delts: 3/10

## How to do the Wall Lat Stretch

1. Palms on the wall above your head, arms straight.
2. Push your hips back and bend your knees slightly.
3. Let your chest sink toward the floor.
4. Hold and breathe, feeling the stretch along your back.

### Full technique — 6 steps

1. Stand facing a wall about one step away, feet hip width apart.
2. Place both palms flat on the wall above head height, hands about shoulder width apart and arms straight.
3. Push your hips back and bend your knees slightly as your torso lowers.
4. Keep your arms straight and your head between your arms.
5. Let your chest sink toward the floor until you feel a stretch along the sides of your back.
6. Hold the position steadily while breathing normally, then stand back up.

## Common mistakes

- Rounding through the lower back
- Bending the elbows during the hold
- Shrugging shoulders toward ears
- Holding breath during the hold
- Standing too close to the wall

## Form cues

- Reach long through arms
- Push hips back
- Head between arms
- Keep back flat

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 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: Wall 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 Wall Lat Stretch work?

Primary: Lats 9/10, Teres major 6/10. Also works: Traps 4/10, Triceps 3/10, Rear delts 3/10.

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

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

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

Side Lying Stability Ball Lat Stretch (Beginner).

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

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