How often should I perform the extreme lat stretch?

It is most effective when performed after a back workout or at the end of the day to counteract poor posture. Two to three sets are usually sufficient for improving mobility.

Can this help with shoulder pain?

Yes, tight lats often contribute to limited overhead mobility and shoulder impingement. Increasing lat flexibility can take significant pressure off the gleno-humeral joint.

Should I feel this in my lower back?

You should feel the stretch primarily along the sides of your torso and under the armpits. If you feel it in your lower back, ensure your core is braced and you aren't arching your spine excessively.

Extreme Lat Stretch Guide: Improve Overhead Mobility

Learn how to perform the extreme lat stretch correctly. Follow our step-by-step guide to improve shoulder flexibility and relieve upper back tension.

How to Perform

Position a barbell in a power rack at roughly chest height or find a sturdy horizontal railing.
Grasp the bar with an overhand grip, placing your hands slightly wider than shoulder-width apart.
Hinge at the hips and step backward until your torso is parallel to the floor and your arms are fully extended.
Drop your head between your biceps and allow your chest to sink toward the floor while keeping your core engaged.
Shift your weight back into your heels to increase the tension along the sides of your ribcage.
Hold this position for thirty to sixty seconds while taking deep breaths to expand the intercostal muscles.
Slowly walk your feet forward toward the bar to safely release the tension and stand upright.

Common Mistakes

Rounding the lower back instead of hinging at the hips.
Bending the elbows which removes the stretch from the latissimus dorsi.
Holding the breath rather than using diaphragmatic breathing to deepen the stretch.
Aggressively bouncing at the bottom of the movement.

Muscles Worked

Primary movers

Lats

Stabilizers

Teres Major
Rear Deltoids
Triceps
Rhomboids

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Lats · Strength