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Side Bending Lat Stretch
The Side Bending Lat Stretch is a stretch with no equipment for your lats. Share of the load in the Zulta muscle model: obliques 31%, lats (lower) 25% and spinal erectors (lower back) 17%.
How to do it
- Stand tall with the feet hip-width apart.
- Reach one arm straight overhead and place the other hand on the hip.
- Push the hips slightly out to the side of the raised arm.
- Bend the upper body over toward the hand on the hip, reaching up and over, then hold for 30 to 45 seconds, breathing slowly.
- Return upright, lower the arm and switch sides.
Tips
- Think of reaching up and over a ball, not just bending down.
- Breathe into the stretched side of the ribcage.
Common mistakes
- Leaning forward or twisting instead of bending straight to the side.
- Letting the raised arm drift in front of the face.
Muscles worked by the Side Bending 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.
Leaning sideways stretches the obliques, lats and quadratus lumborum. Curling, arching, twisting or side bending the spine lengthens the muscles on the opposite side: the erectors in flexion, the abs in extension, the obliques in rotation.
Side Bending Lat Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Side Bending Lat Stretch work?
Mainly the obliques and lats (lower). The spinal erectors (lower back) and gluteus maximus assist.
Is the Side Bending Lat Stretch good for beginners?
Yes. The Side Bending 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 Side Bending Lat Stretch?
For example the Standing Side Bend Stretch, Seated Spinal Twist and Supine Spinal Twist. 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.