Back Stretch
- Zielmuskel
- Latissimus Dorsi, Teres Major
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Stretching
The back stretch is a bodyweight mobility move that lengthens the latissimus dorsi and teres major along the sides of your upper back. It uses your own body weight to open up the lats, making it a useful warm-up before pulling work or a cool-down after back and shoulder training.
Back Stretch: So führst du sie aus
- 1Stand facing a sturdy upright, such as a squat-rack post, a pole, or a door frame, with your feet about hip-width apart.
- 2Grip the upright with one hand at roughly chest to head height, keeping your arm extended.
- 3Step your feet back slightly and hinge at the hips so your torso angles away from your hand.
- 4Let your hips sit back and down on the same side as the gripping arm, allowing your upper back to round gently.
- 5Feel the stretch spread along the side of your back, from your armpit down toward your lower ribs.
- 6Hold the position for 20 to 30 seconds while breathing slowly and steadily.
- 7Release your grip, return to standing, then switch hands and repeat on the other side.
Technik-Tipps
- Keep the stretch gentle and within a comfortable range — pull only until you feel a mild lengthening, never sharp pain.
- Breathe out slowly as you sink into the stretch to help the lats relax and lengthen a little further.
- Shift your hips away from the gripping arm to bias the stretch onto the lat and teres major rather than the shoulder joint.
- Stretch both sides evenly so one lat doesn't end up tighter than the other.
Häufige Fehler
- Bouncing or jerking into the stretch, which can strain the muscle instead of lengthening it.
- Holding your breath, which keeps the muscles tense and limits how much they can relax.
- Letting the shoulder shrug up toward your ear, which shifts tension off the lat and onto the joint.
- Gripping an unstable object that can shift or tip, putting you off balance and at risk of a fall.
Häufig gestellte Fragen
What muscles does the back stretch work?
It mainly lengthens the latissimus dorsi and the teres major — the broad muscles running along the sides of your upper back.
How long should I hold the back stretch?
Hold each side for about 20 to 30 seconds and repeat once or twice per side. Keep your breathing slow and steady throughout.
Is the back stretch good for beginners?
Yes. It uses only your body weight and a stable upright to hold onto, so it is easy to scale by simply adjusting how far you lean away.
When should I do the back stretch?
Use it as part of a warm-up before pulling exercises or as a cool-down after training your back and shoulders to ease tightness in the lats.
