Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
BeginnerIsolationBodyweight
Side Lying Floor Stretch
Lats · Back
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Lie on your side with your legs straight and your bottom arm extended straight overhead.
- 2
Bend your top knee and place your foot on the ground in front of your bottom leg.
- 3
Reach your top arm over your head and grab onto something stable, like a wall or a piece of furniture.
- 4
Slowly lift your bottom leg off the ground, keeping it straight, until you feel a stretch in your side.
- 5
Hold the stretch for 20-30 seconds, then slowly lower your leg back down.
- 6
Repeat on the other side.
Muscles worked
Primary
Lats
obliques
Secondary
obliquesglutes
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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