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Supine Lat Stretch
A supine stretch that targets latissimus dorsi to improve shoulder flexion and posture; performed lying on back with arms overhead while engaging core.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
2-3 reps
Rest Between Sets
10-30 seconds
How to Perform
Lie on your back on a mat with knees bent and feet flat on the floor hip-width apart. Rest hands by your sides with thumbs up.
- Engage lower abs to press lower back flat against the floor.
- Slowly lift both arms overhead with elbows straight and palms facing up.
- Reach arms as far behind head as comfortable without arching back.
- Hold position while relaxing into the stretch.
- Breathe deeply and slowly for 20-30 seconds.
- Lower arms slowly back to sides.
Coaching Tips
Form Cues
- Keep lower back flat
- Engage abs throughout
- Palms up, elbows straight
- Relax shoulders down
- Breathe into stretch
Breathing
Inhale deeply through nose, exhale slowly through mouth while relaxing into stretch; maintain core brace.
Tempo
2-0-20
Range of Motion
Arms extend fully overhead until biceps approach ears or floor behind head, with lumbar spine neutral and no back arch.
Safety
Safety Notes
- Stop if sharp shoulder or back pain occurs
- Avoid if acute shoulder injury present
- Use mat for comfort on hard floor
- Consult professional for pre-existing conditions
Spotting
No spotting needed; self-perform safely on stable surface.
Common Mistakes
- Allowing lower back to arch
- Forcing arms beyond comfort
- Holding breath
- Shrugging shoulders up
- Bending elbows excessively
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Recent spinal injury
Flexibility Needed
- Basic shoulder flexion
- Hip flexion for knee bend
Build Up First
- Core engagement awareness
Also known as
Supine Latissimus Dorsi Stretch, Supine Flexion Stretch
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