Dynamic Back Stretch

Also called arm swings, overhead arm swings and dynamic back stretch.

Works

Lats

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Stand with your feet shoulder width apart. This will be your starting position.

1. Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.

Cues

• Arms straight, swing up in front.
• Go a little higher each rep.
• Ribs down, don't arch.

Common mistakes

• Arching the low back.
• Bending the elbows.

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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