Exercise guide
Suspender Lat Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
- Waist
This stretch uses the suspension trainer to provide traction, effectively lengthening the latissimus dorsi and obliques to improve shoulder mobility and spinal decompression. It is an excellent recovery tool for opening up the lateral chain after heavy pulling movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension straps to mid-length and stand facing the anchor point.
- Grasp both handles with a neutral grip (palms facing each other) and step back until the straps are taut.
- Stand with feet hip-width apart and a slight bend in the knees.
How to do it
- Hinge at the hips and lean your torso forward until your upper body is roughly parallel to the floor.
- Push your hips back away from the anchor point while keeping your arms fully extended to create a deep pull through the sides of your back.
- Inhale deeply into your ribcage to expand the lats, and exhale as you sink deeper into the stretch.
- Hold the position for 30-60 seconds, maintaining a slow and controlled breathing pattern.
Form checklist
- Keep your ears aligned with your upper arms to maintain a neutral cervical spine.
- Maintain a flat back to ensure the stretch stays in the lats rather than the lower spine.
- Keep your weight shifted back into your heels throughout the duration.
- Ensure the straps remain under constant tension by actively pushing the hips away.
Pro tips
- Rotate your thumbs toward the ceiling to externally rotate the shoulders, which better isolates the latissimus dorsi attachment point.
- Gently sway your hips from side to side while in the hinged position to find and target specific tight spots along the lateral line.
Make it harder
- Perform the stretch unilaterally by holding both handles with one hand to increase the load and depth of the stretch on a single side.
- Cross the leg of the side being stretched behind the other leg (curtsy position) to increase the stretch through the obliques and lateral hip.
Frequently asked
- What muscles does the suspender lat stretch work?
- The suspender lat stretch primarily targets the lats and obliques, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the suspender lat stretch?
- The suspender lat stretch uses suspension trainer.
- Is the suspender lat stretch good for beginners?
- Yes. The suspender lat stretch is a beginner-friendly movement and a strong foundation to build on.