Wall Lat Stretch
A standing stretch with one bent arm resting on a wall or door frame overhead and the body leaning in, lengthening the lat and the underside of the shoulder.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Triceps
- Sets
- 2
- Duration
- 20–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing facing a wall or door frame, one forearm on it above your head with the elbow bent.
Step back until the elbow sits a little above head height.
Keep the forearm on the wall and push the hips back as the chest sinks toward the wall.
Hold when you feel a stretch down the side of the back and the armpit.
Stand up to release and switch sides.
Breathing: Breathe slowly and sink the chest a little further on each exhale.
Coaching tips
Hips back, chest down
Elbow above the head
Ribs down
Common mistakes
Arching the lower back
Shrugging the shoulder
Standing too close to the wall
Safety notes
Stop if you feel pinching at the top of the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.