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Rack Lat Stretch
The Rack Lat Stretch is a stretch with no equipment for your lats. Share of the load in the Zulta muscle model: lats (upper) 36%, lats (lower) 30% and triceps (long head) 10%.
How to do it
- Stand facing the upright of a power rack, about one step away.
- Grip the upright with one hand at about chest height, thumb up.
- Step the feet back slightly and sit the hips back and away from the gripping side.
- Let the arm straighten and the ribs on that side open, then hold for 30 to 45 seconds, breathing slowly.
- Stand back up, release the upright and switch sides.
Tips
- Rotate the hips a little away from the rack to find the stretch in the side of the back.
- Keep the arm straight and let body weight do the pulling.
Common mistakes
- Bending the elbow and pulling with the arm.
- Rounding the lower back instead of sitting the hips back.
Muscles worked by the Rack Lat Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Reaching overhead and bending sideways or sinking the chest lengthens the lats, with the long head of the triceps and the obliques along the same line.
Rack Lat Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Rack Lat Stretch work?
Mainly the lats (upper) and lats (lower). The triceps (long head) and obliques assist.
Is the Rack Lat Stretch good for beginners?
Yes. The Rack Lat Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Rack Lat Stretch?
For example the Child's Pose Side Reach, Hanging Lat Stretch and Kneeling Lat Stretch on Bench. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.