Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateIsolationOther
Exercise Ball Lower Back Stretch (Pyramid)
Lats · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2
Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball.
- 3
Place your hands behind your head or cross them over your chest.
- 4
Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball.
- 5
Hold the stretch for a few seconds, then slowly return to the starting position.
- 6
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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