One Arm Against Wall

Also called lat wall stretch, doorway lat stretch and one arm lat stretch.

Works

Lats

Equipment

Bodyweight

Level

Beginner

Type

Isolation, one side at a time

How to do it

Setup. From a standing position, place a bent arm against a wall or doorway.

1. Slowly lean toward your arm until you feel a stretch in your lats.

Cues

• Bent arm on the wall, elbow high.
• Lean in slowly.
• Feel it along the side.
• Hold 30 seconds each side.

Common mistakes

• Shrugging into the ear.
• Arching the low back.

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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