Dynamic Back Stretch
A beginner stretching exercise for the lats, done with just your bodyweight.
- Main muscles
- Lats
- Equipment
- Bodyweight
- Level
- Beginner
- Movement
- Pull
How to do the Dynamic Back Stretch
- Stand with your feet shoulder width apart. This will be your starting position.
- Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.
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 Dynamic Back Stretch
Side-Lying Floor StretchBodyweight · Beginner
Chair Lower Back StretchBodyweight · Beginner
One Arm Against WallBodyweight · Beginner
One Handed HangOther equipment · Beginner
Latissimus Dorsi-SMRFoam roller · Beginner
Overhead LatOther equipment · Expert
Questions
What muscles does the Dynamic Back Stretch work?
Mainly the lats.
Is the Dynamic 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 Dynamic Back Stretch?
Good alternatives that train the lats: Side-Lying Floor Stretch, Chair Lower Back Stretch, One Arm Against Wall or One Handed Hang.
How many sets and reps of the Dynamic Back Stretch should I do?
Mobility: 2–3 holds of 20–40 seconds each side.
Exercise steps and photos: free-exercise-db (public domain).