Hanging lat stretch
Grab rack or rope, sit hips back, keep ribs tucked.
family=hanging lat stretchpattern=lat lengtheningforce=pullmechanic=isolationequipment=cable
Muscles
- Primary
- lats
- Supporting
- teres major, ribs
Mechanics
- Pattern
- lat lengthening
- Equipment
- rack, rope
- Geometry
- Variable Range
- Target feel
- Lat lengthens from armpit to low ribs without shoulder pinch.
- Progression
- Add slow side-breaths into the tight lat.
- Regression
- Hold a lighter angle if shoulder position feels crowded.
Watch for
- Overarching low back
- Letting grip yank the shoulder
Substitutions
- Bench lat stretch
- Child's pose lat reach
- Cable lat prayer
Related exercises
Progression ladder
- Beginner / regression: Hold a lighter angle if shoulder position feels crowded.
- Standard: Hanging lat stretch
- Advanced / progression: Add slow side-breaths into the tight lat.
Atlas metrics
- Movement pattern
- lat lengthening
- Primary target
- lats
- Supporting muscles
- teres major, ribs
- Equipment
- rack, rope
- Joint geometry
- Variable Range
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Hanging lat stretch?
- Grab rack or rope, sit hips back, keep ribs tucked.
- What should I feel during Hanging lat stretch?
- Lat lengthens from armpit to low ribs without shoulder pinch.
- What are common mistakes with Hanging lat stretch?
- Overarching low back; Letting grip yank the shoulder
- How do I progress Hanging lat stretch?
- Add slow side-breaths into the tight lat.
- What can I do instead of Hanging lat stretch?
- Bench lat stretch, Child's pose lat reach, Cable lat prayer
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- Movement family
- hanging lat stretch
- Force type
- pull
- Graph edges
- 1360 Atlas movement links reviewed
- nearest visible Atlas substitute found in 3 movement graph hops
- movement graph path: Hanging lat stretch -> Child's Pose -> Thread the Needle -> Quadruped t-spine rotation
- curated substitution in the Atlas
- same target muscle: lats