Chair Lower Back Stretch
The Chair Lower Back Stretch isolates the Lats through a controlled range of motion. This beginner-level bodyweight exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The lower back assist as stabilizers throughout the range of motion.
How to Chair Lower Back Stretch
- 1
Sit upright on a chair.
- 2
Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
- 3
Hold for 10 seconds, and repeat for your other side.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Chair Lower Back Stretch work?
The Chair Lower Back Stretch primarily works the Lats. Secondary muscles include the Lower Back, which assist during the movement.
Is the Chair Lower Back Stretch good for beginners?
Yes, the Chair Lower Back Stretch is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Chair Lower Back Stretch?
The Chair Lower Back Stretch requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.