Exercise guide
Sitting Overhead Lats Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This stretch targets the latissimus dorsi and the long head of the triceps by using a bench for leverage to improve shoulder overhead mobility. It effectively decompresses the shoulder joint and lengthens the lateral torso.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor facing the side of a flat bench.
- Place your right elbow on the edge of the bench with your hand reaching back toward your shoulder blade.
- Position your knees far enough back so your torso has room to descend toward the floor.
How to do it
- Exhale as you slowly lower your chest and head toward the floor, feeling the stretch along your right side and the back of your arm.
- Hold the peak stretch for 20-30 seconds while maintaining slow, diaphragmatic breaths.
- Inhale as you gently lift your torso to release the tension, then repeat the process on the left side.
Form checklist
- Keep your core slightly engaged to prevent excessive arching of the lower back.
- Ensure your elbow remains fixed on the bench and does not slide outward.
- Keep your neck relaxed and in a neutral line with your spine throughout the movement.
Pro tips
- To isolate the lats further, slightly rotate your torso away from the bench while in the bottom position.
- Think about 'driving' your elbow into the bench to create a stable anchor point for a deeper stretch.
Make it harder
- Hold a light dumbbell in the hand of the stretching arm to provide a gentle traction force on the shoulder joint.
- Perform the stretch with both elbows on the bench simultaneously to increase the demand on thoracic spine extension.
Frequently asked
- What muscles does the sitting overhead lats stretch work?
- The sitting overhead lats stretch primarily targets the lats and triceps, and also works the rhomboids and trapezius as secondary muscles.
- What equipment do you need for the sitting overhead lats stretch?
- The sitting overhead lats stretch requires no equipment — just your body weight.
- Is the sitting overhead lats stretch good for beginners?
- Yes. The sitting overhead lats stretch is a beginner-friendly movement and a strong foundation to build on.