Exercise Ball Lat Stretch
Use straightforward equipment demands to build muscle you built on purpose: Exercise Ball Lat Stretch earns a spot in every back session.
How to do Exercise Ball Lat Stretch
- Sit on a stability ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand and extend your arm straight up overhead.
- Slowly lean to the opposite side, feeling a stretch in your lat muscle.
- Hold the stretch for 20-30 seconds, then return to the starting position.
- Repeat on the other side.
Exercise Ball Lat Stretch Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Stop the set at the last rep that still looks like the first.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Common Exercise Ball Lat Stretch Mistakes
Letting the return phase happen on its own
Control the way back with the same effort you spend on the way out.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Exercise Ball Lat Stretch
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Exercise Ball Lat Stretch — Frequently Asked Questions
How do you do the Exercise Ball Lat Stretch?
Sit on a stability ball with your feet flat on the ground and your back straight. Hold a dumbbell in one hand and extend your arm straight up overhead. Slowly lean to the opposite side, feeling a stretch in your lat muscle. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Exercise Ball Lat Stretch work?
The Exercise Ball Lat Stretch primarily targets the lats. It is classified as a back exercise and is performed with stability Ball.
How many sets and reps of the Exercise Ball Lat Stretch should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Exercise Ball Lat Stretch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Exercise Ball Lat Stretch?
Try the Roller Side Lat Stretch, Standing Lateral Stretch or the Lever Pullover. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
