Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
BeginnerIsolationBodyweight
Kneeling Lat Stretch
Lats · Back
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Kneel on the ground with your knees hip-width apart and your toes pointing back.
- 2
Extend your arms overhead and interlace your fingers.
- 3
Keeping your back straight, slowly lean to the right side, feeling a stretch in your left lat muscle.
- 4
Hold the stretch for 20-30 seconds, then return to the starting position.
- 5
Repeat the stretch on the left side, leaning to the left and feeling a stretch in your right lat muscle.
- 6
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Lats
shoulders
Secondary
shoulderstriceps
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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