Overhead Lat

Also called partner lat stretch, pnf lat stretch and assisted lat stretch.

Works

Lats, plus triceps

Equipment

Other kit

Level

Advanced

Type

Isolation

How to do it

Setup. Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position.

1. Attempt to pull your upper arm to your side as your partner prevents you from doing actually doing so.
2. After 10-20 seconds, relax the arm and allow your partner to further stretch the lat by applying gentle pressure to the tricep. Hold for 10-20 seconds, and then switch sides.

Cues

• Arm up, hand toward your back.
• Partner holds the triceps and wrist.
• Push against them 10-20 seconds.
• Relax and let them ease you deeper.

Common mistakes

• Partner forcing the stretch.
• 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.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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