Exercise guide
Seated Lats Stretch On A Chair
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This seated stretch effectively isolates the latissimus dorsi and obliques, improving overhead mobility and relieving tension in the side body. Using a chair provides a stable base to ensure the stretch originates from the torso rather than the hips.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on a stable chair with your feet flat on the floor, hip-width apart.
- Maintain a neutral spine and engage your core to stabilize your pelvis.
- Reach your right arm straight up toward the ceiling, palm facing inward.
How to do it
- Inhale deeply, reaching your right fingertips higher to create length through your side.
- Exhale as you lean your torso laterally to the left, reaching your right arm over your head in an arc.
- Hold the position for 20-30 seconds, taking slow, deep breaths into your right ribcage.
- Inhale to return to the center, lower your arm, and repeat on the left side.
Form checklist
- Keep both sit-bones firmly planted on the chair; do not let the hip lift on the stretching side.
- Keep your chest facing forward; avoid rotating your shoulders toward the floor.
- Ensure the reaching arm stays in line with your ear, not drifting in front of your face.
- Relax your neck and keep your bottom shoulder away from your ear.
Pro tips
- Focus on 'breathing into your ribs' to expand the intercostal muscles, which deepens the lat stretch from the inside out.
- Gently grasp the wrist of the reaching arm with your opposite hand to provide a light, controlled pull for a more intense stretch.
Make it harder
- Cross the leg of the side being stretched over the opposite knee to increase tension along the entire lateral line.
- While leaning, slightly rotate your chest toward the ceiling to shift the focus to the anterior fibers of the lats and obliques.
Frequently asked
- What muscles does the seated lats stretch on a chair work?
- The seated lats stretch on a chair primarily targets the lats and obliques, and also works the rhomboids and trapezius as secondary muscles.
- What equipment do you need for the seated lats stretch on a chair?
- The seated lats stretch on a chair requires no equipment — just your body weight.
- Is the seated lats stretch on a chair good for beginners?
- Yes. The seated lats stretch on a chair is a beginner-friendly movement and a strong foundation to build on.