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Lats · Beginner

Standing Side Stretch

Standing overhead side bend that lengthens the lats and lateral trunk while the hips stay centered.

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Standing Side Stretch demonstration

Exercise overview

Training details

LatsObliquesCore

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with the feet about shoulder-width apart.
  2. 02Reach one arm overhead and keep the opposite arm relaxed.
  3. 03Lengthen upward, then bend gently toward the opposite side.
  4. 04Keep both feet grounded and the hips centered.
  5. 05Hold with steady breathing, return slowly, and switch sides.

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Variations

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

Harder progressionSide Stretch CrunchRelated variationSitting Side Reach StretchRelated variationDowel Overhead Side-Bend StretchRelated variationSuspender Side StretchRelated variationDowel Side-to-Front Bend MobilityRelated variationSuspender Lat 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 substituteKneeling Lat Stretch on BenchComparable substituteStability-Ball Oblique and Lat StretchComparable substituteHanging Oblique Knee RaiseComparable substituteDumbbell Side BendsComparable substituteAlternating Heel Touch

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