Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
BeginnerIsolationBodyweight
Seated Lower Back Stretch
Lats · Back
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Sit on the edge of a chair with your feet flat on the ground.
- 2
Place your hands on your thighs or on the sides of the chair for support.
- 3
Slowly lean forward from your hips, keeping your back straight.
- 4
Feel the stretch in your lower back and hold for 20-30 seconds.
- 5
Slowly return to the starting position and repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
glutes
Secondary
gluteshamstrings
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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