lying on side water bottle lat stretch w contract
Improves mobility for back
Mobility & StretchingBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: back. Secondary: biceps, rear delts |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 2 sets × 20-40 seconds |
| Estimated calories burned | ~15 kcal |
How to do it
- Step 1: Setup for lying on side water bottle lat stretch w contract.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- Water bottle
Coaching tips
Benefits
Improves mobility for back
Common mistakes
Forcing range or holding breath
Make it harder
Increase load or slow tempo
Make it easier
Reduce load or range of motion
Breathing
Slow deep breathing
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore mobility & stretching exercises
lying on back horizontal shoulder press to stretch
Beginner · 2 sets × 20-40 secondsNeck Lateral Flexion on Incline
Beginner · 2 sets × 8-10 each sideAnkle Circles
Beginner · 3 sets × 10 each direction each ankleStanding Chest Stretch
Beginner · 3 sets × 20-40 secondsseated hamstring stretch to arm raise
Beginner · 2 sets × 20-40 secondsseated pulsing hamstring stretch
Beginner · 2 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.