Exercise guide
Seated Table Top Lat Stretch On A Chair
- Beginner
- Compound
- Timed hold
- Back
- Shoulders
- Upper arms
- Waist
This seated variation uses a hinge pattern to deeply stretch the latissimus dorsi and trapezius, improving overhead mobility and relieving upper back tension. It is an effective way to decompress the spine and improve shoulder flexion while maintaining a stable, seated base.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a chair with your feet flat on the floor, hip-width apart.
- Position a table or a second chair directly in front of you at roughly waist-to-chest height.
- Extend your arms forward and place your palms or forearms flat on the elevated surface.
How to do it
- Inhale to prepare, then exhale as you hinge forward from the hips, dropping your chest toward the floor.
- Lower your head until it is level with your upper arms, maintaining a straight line from your hands to your hips.
- Hold the stretch for 20-30 seconds, focusing on slow, deep breaths to expand the ribcage and lats.
- Inhale as you slowly lift your torso back to the upright starting position by engaging your core.
Form checklist
- Keep your sit bones firmly planted on the chair throughout the movement.
- Avoid shrugging your shoulders; keep them pulled away from your ears.
- Maintain a flat back rather than rounding through the lumbar spine.
- Keep your neck neutral by looking straight down at the floor.
Pro tips
- Rotate your palms to face each other with thumbs pointing up to increase external rotation and deepen the lat engagement.
- Actively 'pull' your hips back while reaching your fingertips forward to create maximum spinal decompression.
Make it harder
- Perform the stretch unilaterally by reaching one arm across the midline of the table to intensify the stretch on that specific side.
- Place your elbows on the table and bend your arms to touch your upper back with your hands, adding a stretch for the triceps and thoracic spine.
Frequently asked
- What muscles does the seated table top lat stretch on a chair work?
- The seated table top lat stretch on a chair primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the seated table top lat stretch on a chair?
- The seated table top lat stretch on a chair requires no equipment — just your body weight.
- Is the seated table top lat stretch on a chair good for beginners?
- Yes. The seated table top lat stretch on a chair is a beginner-friendly movement and a strong foundation to build on.