Easy Lat Stretches to Do Before You Workout

Warming up before a workout is crucial for preventing injuries and maximizing performance. While many people focus on stretching their hips, lower back, and shoulders, it’s equally important to prepare the latissimus dorsi (or lats). Located on the sides of your back, the lats play a vital role in movements like pulling, lifting, and stabilizing your core, as well as enabling you to perform overhead movements with a full range of motion. Here are some easy lat stretches you can incorporate into your pre-workout routine to ensure your lats are ready for action.

Overhead Reach Stretch

The overhead reach is a simple and effective stretch to target your lats, obliques, and shoulders.

1. Raise your arms above your head, interlocking your fingers or holding one hand with the other.
2. Gently lean to the right, feeling the stretch along your left side.
3. Hold for 15–20 seconds, then return to the center.
4. Repeat on the other side, leaning to the left to stretch your right lat.

Child’s Pose

Child’s Pose is a popular yoga stretch that effectively loosens up your lats, back, and shoulders. It’s also relaxing, helping you focus before your workout.

How to Do It:

1. Begin on your hands and knees in a tabletop position.
2. Sit back on your heels while extending your arms forward on the floor.
3. Keep your palms facing down and your arms extended as far as possible.
4. Lower your forehead to the ground, feeling the stretch along your back and sides.
5. Hold the position for 20–30 seconds, breathing deeply throughout.

Child’s Pose helps elongate the lats and provides a gentle stretch that can help reduce tension and increase flexibility.

Side Bend Stretch

The side bend stretch is a quick and easy way to activate your lats and prepare them for dynamic movements.

How to Do It:

1. Stand with your feet hip-width apart.
2. Extend your right arm overhead, keeping your left arm at your side.
3. Bend to the left, reaching your right arm over your head.
4. Hold for 15–20 seconds, feeling the stretch along your right side.
5. Repeat on the other side, reaching your left arm over your head.

This stretch is perfect for loosening up the sides of your torso and can be performed anywhere, making it a convenient option for pre-workout prep.

This stretch targets the lats while also engaging the shoulders and arms, making it a comprehensive warm-up exercise.

How to Do It:

1. Extend your right arm across your body, keeping it parallel to the ground.
2. Use your left hand to gently pull your right arm closer to your chest.
3. Hold for 15–20 seconds, feeling the stretch in your right lat and shoulder.
4. Switch sides and repeat with your left arm.

Dead hangs are a straightforward exercise that can effectively loosen up the lats and shoulders, while strengthening the forearms and grip.

How to Do It:

1. Find a pull-up bar or similar overhead bar.
2. Grip the bar with both hands shoulder-width apart, palms facing away.
3. Allow your body to hang freely, relaxing your shoulders and arms.
4. Hold the position for 20–30 seconds, focusing on a deep stretch in your lats.
5. Repeat 2–3 times, resting briefly between hangs.

Deadhangs help improve grip strength, decompress the spine, and stretch the lats, making them great for starting or ending your workout.

Final Thoughts

Incorporating these easy lat stretches into your pre-workout routine can make a significant difference in your overall performance and help prevent injuries. By preparing your lats and surrounding muscles, you’ll be better equipped to handle the demands of your workout. Take a few minutes to stretch before you begin, and your body will thank you with improved flexibility and reduced tension.