Mobility
Band-Assisted Lat Stretch
The band-assisted lat stretch uses gentle overhead tension to stretch the side of your back as you sit your hips back. It targets the lats and helps you explore overhead shoulder range.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Attach a resistance band to a fixed anchor above head height.
- Face the anchor with one hand holding the free end of the band.
- Step back until the band has light tension.
- Hinge your hips back with your knees slightly bent, letting your arm reach overhead.
- Hold the position at a mild stretch along the side of your upper back.
- Step toward the anchor until the band is slack.
- Return to an upright stance.
- Release the band.
Form cues
- Keep your lower ribs tucked.
- Let your neck stay relaxed.
- Breathe slowly into your side ribs.
Common mistakes
- Pulling against the bandKeep your elbow comfortably straight rather than bending it to row the band toward you.
- Twisting away from the anchorKeep your chest facing the floor so the stretch comes from your overhead reach rather than trunk rotation.
Safety
Excessive band tension can strain or irritate your shoulder. A damaged band or loose anchor can recoil toward you.
- Inspect the band for cracks, tears, or worn areas before use.
- Use an anchor rated for resistance-band tension.
- Choose a light band that does not pull you off balance.
- Stop if you feel pinching, numbness, or tingling.
If you have shoulder instability, a recent shoulder injury, or pain with overhead reaching, ask a physiotherapist before using band traction.
Muscles worked
Primary muscles
Equipment
- Resistance Band
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete the same hold on each side without bouncing or forcing more range.