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Exercise 1342 · REF rTbyBYV

Exercise Ball Lying Side Lat Stretch exercise animation

Exercise Ball Lying Side Lat Stretch

Category
Back
Target
Lats

Lying on your side over the ball shifts the lat stretch to one side at a time, letting gravity pull the ribcage open in a plane a standard overhead lat stretch doesn't reach as directly. It's worth holding a beat longer on whichever side feels tighter — most lifters have a noticeable difference between sides.

How to Do the Exercise Ball Lying Side Lat Stretch

  1. Lie on your side with your legs extended and your head supported by the stability ball.
  2. Place your top arm on the ball for stability.
  3. Reach your top arm overhead and allow your torso to rotate slightly.
  4. Feel the stretch in your lat muscles on the side of your body.
  5. Hold the stretch for 20-30 seconds, then switch sides and repeat.

Muscles Worked

The Exercise Ball Lying Side Lat Stretch primarily targets the Lats, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have stability ball? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats

FAQ

What muscles does the Exercise Ball Lying Side Lat Stretch work?
The Exercise Ball Lying Side Lat Stretch primarily targets the lats, with the shoulders and triceps assisting.
What equipment do I need for the Exercise Ball Lying Side Lat Stretch?
The Exercise Ball Lying Side Lat Stretch is done with a stability ball.
What's a good alternative to the Exercise Ball Lying Side Lat Stretch?
If you don't have access to a stability ball, the Archer Pull Up targets the same lats using body weight instead.