Elbows bend during the stretch
Lat never reaches full length when the elbow is flexed.
Overactive muscles
Latissimus dorsiBiceps brachii
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Mobility · Upper Body
Lat Stretch (Kneeling Overhead)
Coaching cues
- Kneel in front of a bench; both hands overhead on the surface
- Push the hips back and down toward the floor
- Drop the head between the arms — feel the lat lengthen
- Hold 30–60 seconds; breathe into the side body
Common faults 2
Hips don't sit back far enough
Incomplete hip extension means the lat stretch is reduced.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗