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Lats · Beginner

Cable Suspension Back Stretch

Lightly cable-assisted standing lat and upper-back stretch performed by sitting the hips back while the arms reach toward a high pulley.

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Exercise overview

Training details

LatsUpper Back

Equipment

Cable

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Set a rope or bar on a high cable with very light resistance and face the machine.
  2. 02Hold the attachment with both hands, step back until the arms are long, and soften the knees.
  3. 03Keep the spine neutral as you hinge and sit the hips backward while the chest lowers between the arms.
  4. 04Stop at a mild stretch through the lats and upper back without letting the cable pull the shoulders into pain.
  5. 05Breathe for the prescribed time, then stand up slowly while maintaining control of the attachment.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationFixed Bar Back Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Lat StretchComparable substituteStanding Side StretchComparable substituteKneeling Lat Stretch on Bench

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