Standing Reach Up Back Rotation Stretch
- Zielmuskel
- Latissimus Dorsi, Teres Major
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Stretching
The standing reach up back rotation stretch is a bodyweight mobility exercise that targets the latissimus dorsi and teres major by reaching one arm overhead while rotating the torso away from that arm. The front deltoid and pectoralis major receive a secondary stretch. It is commonly used as a warm-up or cool-down to open the back and shoulder area.
Standing Reach Up Back Rotation Stretch: So führst du sie aus
- 1Stand tall with your feet hip-width apart, knees soft, and core lightly braced.
- 2Raise your right arm straight overhead, keeping your elbow fully extended and your palm facing inward.
- 3Slowly rotate your torso to the left — away from the raised arm — while keeping your hips square and facing forward.
- 4As you rotate, allow your raised arm to reach slightly across the midline and feel the stretch deepen along the right side of your back from your hip to your armpit.
- 5Hold the end position for 20–30 seconds, breathing steadily and relaxing deeper into the stretch with each exhale.
- 6Slowly return your torso to center and lower your arm.
- 7Repeat on the opposite side by raising your left arm and rotating to the right.
Technik-Tipps
- Keep your hips level and facing forward throughout — letting them rotate reduces the stretch on the lat.
- Reach tall through the fingertips rather than just lifting the arm; length through the side body intensifies the lat and teres major stretch.
- Use your breath deliberately: inhale to lengthen the spine, exhale to deepen the rotation.
- Perform the stretch in a slow, controlled manner — avoid jerking or bouncing into the end range.
Häufige Fehler
- Allowing the hips to rotate with the torso, which shortens the stretch on the latissimus dorsi and reduces effectiveness.
- Bending the elbow of the raised arm, which collapses the overhead reach and takes tension off the teres major.
- Leaning sideways instead of rotating, which shifts the stretch away from the back and into the obliques.
- Holding the breath, which increases muscular tension and prevents the muscles from relaxing into a deeper stretch.
Häufig gestellte Fragen
What muscles does the standing reach up back rotation stretch target?
The primary muscles stretched are the latissimus dorsi and teres major along the side and back of the torso. The front deltoid and pectoralis major (both clavicular and sternal heads) receive a secondary stretch as the arm reaches overhead.
When should I do this stretch — before or after a workout?
It works well in both contexts. Before a workout, perform it dynamically (shorter holds of 5–10 seconds, moving through several reps) to warm up the back and shoulders. After a workout, hold each position for 20–30 seconds as a static cool-down stretch.
How long should I hold this stretch?
For a static flexibility benefit, aim for 20–30 seconds per side. For a dynamic warm-up, shorter pulses of 5–10 seconds repeated 3–5 times per side are effective.
Can this stretch help with lat tightness from pulling exercises?
Yes. The latissimus dorsi is heavily worked by rows, pull-ups, and lat pulldowns. This stretch lengthens the lat through its full range, making it a useful recovery stretch after back-focused training sessions.
Why do I feel the stretch more on my side than in my back?
You are likely leaning sideways rather than rotating. Focus on keeping your torso upright and driving the rotation through your upper back rather than bending at the waist — this redirects the stretch to the lat and teres major.
