Seated Bodyweight Lat Stretch and Row
Seated Bodyweight Lat Stretch and Row to improve flexibility and mobility
BackBeginnerMobilityRow
At a glance
| Muscles worked | Primary: Lats, rhomboids, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Mobility · Row |
| Sets & reps | 3 sets × 20-40 seconds |
| Estimated calories burned | ~20 kcal |
| Equipment | None needed |
How to do it
- Step 1: Get into starting position
- Step 2: Move gently into the stretch
- Step 3: Hold at a comfortable end range
- Step 4: Breathe deeply and relax into it
- Step 5: Release slowly and repeat
Coaching tips
Benefits
Seated 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
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Single Arm Bent Over Dumbbell Twisting Row
Intermediate · 3 sets × 10-12 each armRenagade Row with Rotation
Beginner · 4 sets × 12-15 repsBodyweight Prone Hyperextension
Beginner · 3 sets × 12-15 repsDumbbell Bent Over Row
Beginner · 3 sets × 10-12 repsWater Bottle Bent Over Row to Reverse Fly
Intermediate · 5 sets × 10-12 repsBodyweight Plyo Box Mountain Climbers
Beginner · 3 sets × 12-15 repsGeneral 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.