Back Exercise · Roller
Roller Side Lat Stretch
The Roller Side Lat Stretch is a flexibility movement for the lats. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement stepsExercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Roller Side Lat Stretch
- Stand with your feet spaced shoulder-width apart, holding the roller with both hands out in front of you.
- Soften your knees slightly and fold forward from the hips while keeping your spine straight.
- Reach your arms forward and guide the roller down toward your feet until you feel your lats stretching.
- Maintain the stretch for a few seconds, then slowly roll it back up to where you began.
- Execute the desired number of reps with smooth cadence and consistent focus on the lats.
Quick Exercise Facts
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Roller Side Lat Stretch mainly targets your Lats, with your Shoulders helping support the movement, along with your Triceps.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the Roller Side Lat Stretch stretch?
- The Roller Side Lat Stretch is a stretch for the lats. Use the setup shown in the demonstration and stay within a comfortable range.
- What equipment do I need for the Roller Side Lat Stretch?
- You do the Roller Side Lat Stretch with a roller. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Roller Side Lat Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the Roller Side Lat Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.