Supine Lat Stretch

Lie on back, arms overhead, ribs down, and reach long without arching.

family=supine lat stretchpattern=static stretchforce=staticmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

latsPRIME
teres major68
Primary
lats
Supporting
teres major

Mechanics

Pattern
static stretch
Equipment
bodyweight
Geometry
Variable Range
Target feel
Lat lengthens from armpit to side ribs.
Progression
Add side bend away from the target lat.
Regression
Bend elbows or use a towel support.

Watch for

  • Flaring ribs
  • Letting shoulder pinch

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 36 lats exercises in the Atlas

Progression ladder

  1. Beginner / regression: Bend elbows or use a towel support.
  2. Standard: Supine Lat Stretch
  3. Advanced / progression: Add side bend away from the target lat.

Atlas metrics

Movement pattern
static stretch
Primary target
lats
Supporting muscles
teres major
Equipment
bodyweight
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 Supine Lat Stretch?
Lie on back, arms overhead, ribs down, and reach long without arching.
What should I feel during Supine Lat Stretch?
Lat lengthens from armpit to side ribs.
What are common mistakes with Supine Lat Stretch?
Flaring ribs; Letting shoulder pinch
How do I progress Supine Lat Stretch?
Add side bend away from the target lat.
What can I do instead of Supine Lat Stretch?
Child's Pose, Hanging lat stretch, Lat Roll

Asset in production

Verified form media not published yet

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Movement family
supine lat stretch
Force type
static
Graph edges
1360 Atlas movement links reviewed
Nearest visible substitute: Quadruped t-spine rotation
  • nearest visible Atlas substitute found in 3 movement graph hops
  • movement graph path: Supine Lat Stretch -> Child's Pose -> Thread the Needle -> Quadruped t-spine rotation
  • curated substitution in the Atlas
  • same target muscle: lats
Train Supine Lat Stretch in Gym Mode → Browse the public Atlas →