Dynamic Back Stretch
Straight-arm swings from your sides up overhead, growing the range each rep. Loosens the lats and shoulders before pulling or overhead work.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Front Delts
- Triceps
- Sets
- 1–2
- Reps
- 10–15
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with feet shoulder-width apart and arms straight down by your sides.
Keeping the arms straight, swing them forward and up in front of you.
Let them swing back down to your sides under control.
Swing a little higher each rep until the arms finish beside your ears.
Continue for the prescribed reps.
Breathing: Inhale as the arms swing up and exhale as they come down.
Coaching tips
Long arms
Ribs down as the arms go up
Build range gradually
Common mistakes
Arching the lower back at the top
Bending the elbows
Swinging full range from the first rep
Safety notes
Keep the swings controlled if you have a history of shoulder pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.