Exercise guide
Exercise Ball Lat Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
- Waist
A targeted mobility exercise that uses a stability ball to decompress the spine and deeply stretch the latissimus dorsi. It is highly effective for improving overhead range of motion and relieving shoulder tightness through a unilateral approach.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Kneel on the floor with a stability ball positioned directly in front of you.
- Place the side of one hand or your forearm on top of the ball with your palm facing inward and thumb pointing up.
- Position your knees hip-width apart and maintain an upright torso to start.
How to do it
- Exhale as you slowly roll the ball forward, sinking your chest toward the floor and extending your arm fully.
- Push your hips back toward your heels to create maximum tension along the side of your torso.
- Hold the peak stretch for 20-30 seconds while taking slow, deep breaths into your lateral ribcage.
- Inhale as you roll the ball back toward your body to return to the starting position, then repeat on the opposite side.
Form checklist
- Keep the stretching arm fully extended throughout the movement.
- Maintain a neutral spine and avoid excessive arching in the lower back.
- Keep your head aligned with your arms, looking down at the floor.
- Ensure the stretch is felt along the side of your back rather than as a pinch in the shoulder joint.
Pro tips
- Rotate your thumb further toward the ceiling to increase the stretch on the lower fibers of the lat.
- Gently press your hand down into the ball for 5 seconds (contracting the lat) before relaxing to sink into a deeper passive stretch.
Make it harder
- Walk your knees further back from the ball to increase the total range of motion and leverage.
- Shift your hips slightly away from the side being stretched to create a lateral curve in the spine, intensifying the pull.
Frequently asked
- What muscles does the exercise ball lat stretch work?
- The exercise ball lat stretch primarily targets the lats, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the exercise ball lat stretch?
- The exercise ball lat stretch requires no equipment — just your body weight.
- Is the exercise ball lat stretch good for beginners?
- Yes. The exercise ball lat stretch is a beginner-friendly movement and a strong foundation to build on.
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