Exercise Ball Lying Side Lat Stretch
The point of Exercise Ball Lying Side Lat Stretch is strength you can feel outside the gym; straightforward equipment demands is how it gets there.
How to do Exercise Ball Lying Side Lat Stretch
- Lie on your side with your legs extended and your head supported by the stability ball.
- Place your top arm on the ball for stability.
- Reach your top arm overhead and allow your torso to rotate slightly.
- Feel the stretch in your lat muscles on the side of your body.
- Hold the stretch for 20-30 seconds, then switch sides and repeat.
Exercise Ball Lying Side Lat Stretch Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.
Common Exercise Ball Lying Side Lat Stretch Mistakes
Setting up differently from one set to the next
Fix your position and grip before the first rep and repeat it every set.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Exercise Ball Lying Side Lat Stretch
Swap Exercise Ball Lying Side Lat Stretch For
Exercise Ball Lying Side Lat Stretch — Frequently Asked Questions
How do you do the Exercise Ball Lying Side Lat Stretch?
Lie on your side with your legs extended and your head supported by the stability ball. Place your top arm on the ball for stability. Reach your top arm overhead and allow your torso to rotate slightly. 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 Lying Side Lat Stretch work?
The Exercise Ball Lying Side 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 Lying Side Lat Stretch should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Exercise Ball Lying Side 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 Lying Side Lat Stretch?
Try the Side Lying Floor Stretch, Roller Side Lat Stretch or the Band Close-grip Pulldown. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
