Exercise guide
Single Arm Lat Stretch Against Wall
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
- Upper arms
- Waist
This unilateral stretch uses a wall for leverage to effectively elongate the latissimus dorsi, improving overhead mobility and relieving tension in the upper back and shoulders.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing a wall or a sturdy vertical surface about arm's length away.
- Place one hand high against the wall with the palm flat and the arm fully extended.
- Step back with the leg on the same side as the elevated arm to create space for the stretch.
How to do it
- Hinge at the hips and push your glutes backward while lowering your chest toward the floor.
- Exhale deeply as you sink into the stretch, feeling the pull along the side of your torso and underarm.
- Hold the position for 30-60 seconds, maintaining a slow and controlled breathing pattern.
- Slowly stand back up to release the tension, then switch sides and repeat.
Form checklist
- Keep the elevated arm completely straight throughout the stretch.
- Avoid shrugging the shoulder; keep it pulled down and away from your ear.
- Maintain a neutral spine by engaging your core to prevent excessive arching of the lower back.
- Keep your weight centered and avoid leaning too heavily into the wall.
Pro tips
- Rotate your thumb outward (away from the wall) to externally rotate the shoulder and better target the lower lat fibers.
- Focus on 'breathing into' your ribcage on the stretching side to create an internal stretch through the intercostal muscles.
Make it harder
- Cross the leg on the stretching side behind your other leg to create a 'C' curve with your body, increasing the lateral tension.
- Perform the stretch using a door frame or a corner to allow your head and chest to drop further past the arm.
Frequently asked
- What muscles does the single arm lat stretch against wall work?
- The single arm lat stretch against wall primarily targets the lats, and also works the erector spinae and obliques as secondary muscles.
- What equipment do you need for the single arm lat stretch against wall?
- The single arm lat stretch against wall requires no equipment — just your body weight.
- Is the single arm lat stretch against wall good for beginners?
- Yes. The single arm lat stretch against wall is a beginner-friendly movement and a strong foundation to build on.