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Seated Alternating Bodyweight Lat Stretch and Row

Seated Alternating Bodyweight Lat Stretch and Row to improve flexibility and mobility

BackBeginnerMobilityRow

At a glance

Muscles workedPrimary: Lats, rhomboids, rear delts
Muscle groupBack
DifficultyBeginner
TypeMobility · Row
Sets & reps3 sets × 20-40 seconds each side
Estimated calories burned~20 kcal
EquipmentNone needed

How to do it

  1. Step 1: Get into starting position
  2. Step 2: Move gently into the stretch
  3. Step 3: Hold at a comfortable end range
  4. Step 4: Breathe deeply and relax into it
  5. Step 5: Release slowly and repeat on the other side

Coaching tips

Benefits

Seated Alternating Bodyweight Lat Stretch and Row to improve flexibility and mobility

Common mistakes

Bouncing instead of holding steady

Make it harder

Deeper stretch, longer hold

Make it easier

Lighter, shorter hold

Breathing

Deep slow breathing

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General 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.