Chair Lower Back Stretch

Also called seated side bend, chair side stretch and seated lat stretch.

Works

Lats, plus lower back

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Sit upright on a chair.

1. Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
2. Hold for 10 seconds, and repeat for your other side.

Cues

• Sit tall on the chair.
• Reach one arm overhead and over.
• Hold the chair with the free hand.
• Breathe into the side.

Common mistakes

• Leaning forward.
• Lifting the hip off the seat.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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