Half-Kneeling Lat Stretch with Band

Technique

How to perform Half-Kneeling Lat Stretch with Band

1. Secure a light resistance band to a sturdy overhead anchor, above head height, so the band hangs straight down.
2. Kneel on your right knee with your left foot planted forward, toes pointing ahead, and grasp the free end of the band with your right hand, palm facing inward.
3. Keep your arm extended overhead and your torso upright; this is your starting position.
4. Engage your core, then exhale as you hinge your hips back and down toward your right heel, allowing your right arm to drift forward and slightly across your head while you lean your torso gently to the left to lengthen the right lat.
5. Pause at the end of your comfortable range, breathing deeply and maintaining a neutral spine while feeling the stretch along your right side from triceps to hip.
6. Inhale as you press through your left foot and return your torso to upright, easing tension on the band without letting it slack.
7. Repeat for the recommended duration or repetitions, then switch sides by kneeling on your left knee, gripping the band with your left hand, and performing the stretch on the opposite lat.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Teres Major, Triceps Long Head.