Chair Lower Back Stretch

A beginner stretching exercise for the lats, done with just your bodyweight.

Chair Lower Back Stretch: finishing position

Main muscles: Lats
Also works: Lower back
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Chair Lower Back Stretch

Sit upright on a chair.
Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
Hold for 10 seconds, and repeat for your other side.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Chair Lower Back Stretch

Questions

What muscles does the Chair Lower Back Stretch work?

Mainly the lats, with the lower back helping.

Is the Chair Lower Back Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Chair Lower Back Stretch?

Good alternatives that train the lats: One Arm Against Wall, Dynamic Back Stretch, Side-Lying Floor Stretch or Latissimus Dorsi-SMR.

How many sets and reps of the Chair Lower Back Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).