Stick Lat Stretch exercise animation (Female)

Stick Lat Stretch

Target muscle
Deltoid Posterior , Latissimus Dorsi, Teres Major, Triceps Brachii
Equipment
Stick
Body part
Back
Type
Stretching

The Stick Lat Stretch uses a dowel, broomstick, or similar pole to deepen the stretch across the latissimus dorsi, teres major, posterior deltoid, and triceps brachii. By gripping the stick overhead and leaning into a side bend or forward hinge, you create traction through the entire side of the torso. It is an effective cooldown or mobility drill for anyone who rows, pulls, or presses overhead.

How to do the Stick Lat Stretch

  1. 1Stand tall and grip the stick with both hands slightly wider than shoulder-width, palms facing down.
  2. 2Raise the stick overhead until your arms are fully extended and your biceps are near your ears.
  3. 3Hinge at the hips and push them back until your torso is roughly parallel to the floor, keeping a neutral spine.
  4. 4Let your chest drop toward the ground while keeping your arms straight and the stick level.
  5. 5Shift your hips slightly to one side to bias the stretch toward the opposite lat; hold for 20–30 seconds.
  6. 6Return your hips to center, then shift to the other side and hold for 20–30 seconds.
  7. 7Breathe deeply throughout — exhale to relax deeper into the stretch on each breath.
  8. 8Slowly return to standing by engaging your core and driving your hips forward.

Form tips

  • Keep your elbows fully locked out — any bend reduces the traction on the lats and teres major.
  • Push your chest actively toward the floor rather than just letting gravity pull you; this amplifies the stretch through the posterior deltoid.
  • Use a stick that is long enough to keep your grip outside shoulder-width — a narrower grip limits how far the lats can lengthen.
  • Breathe into your ribcage on each inhale; as you exhale, allow your chest to sink a little further without forcing it.
  • If you feel shoulder impingement rather than a lat stretch, widen your grip a few inches and soften the hip hinge angle slightly.

Common mistakes

  • Bending the elbows: flexed elbows shorten the lever arm and prevent the lats and triceps from reaching full length, significantly reducing the stretch.
  • Rounding the lower back: lumbar flexion shifts the tension away from the target muscles and can strain the lumbar spine — maintain a neutral or slightly arched lower back.
  • Holding your breath: breath-holding increases tension throughout the torso and prevents the muscles from relaxing into the stretch; breathe slowly and continuously.
  • Gripping too narrow: a grip inside shoulder-width closes the shoulder joint and reduces the range of motion available to the latissimus dorsi and teres major.
  • Rushing through the hold: spending fewer than 15 seconds on each side is not enough time for the muscle spindles to relax; aim for at least 20–30 seconds per position.

Frequently asked questions

What muscles does the Stick Lat Stretch target?

The primary muscles stretched are the latissimus dorsi and teres major along the back, the posterior deltoid at the rear of the shoulder, and the triceps brachii at the back of the upper arm. Together these muscles form the large pulling chain used in rows, pull-ups, and overhead pressing.

Can I do the Stick Lat Stretch without a stick?

Yes — a broomstick, PVC pipe, dowel rod, or even a long resistance band held taut will work. The key is having something rigid enough to keep both hands in a fixed, wide grip so the stretch is symmetric and controlled.

When is the best time to perform the Stick Lat Stretch?

It works well as a cooldown after any pulling session (rows, pull-downs, pull-ups) or overhead pressing day. It can also be used as a gentle morning mobility drill. Avoid using it as a pre-workout stretch for heavy lifting — static stretching before maximal effort can temporarily reduce force output.

How long should I hold each position?

Aim for 20–30 seconds on each side per set, completing 2–3 sets. Research on static stretching suggests that holds shorter than 15 seconds produce minimal lasting change in muscle length, while holds of 20–60 seconds are generally optimal for increasing flexibility.

Why do I feel the stretch more in my shoulder than my lat?

This usually means your grip is too narrow or your torso is not hinged forward enough. Widen your grip by a few inches, hinge your hips further back so your torso approaches horizontal, and actively push your chest toward the floor. If shoulder discomfort persists, reduce the range of motion and consult a fitness professional.

Related exercises