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Back · Body Weight
Back Stretch Dynamic
Back Stretch Dynamic is a beginner isolation flexibility exercise that works the lats (back), with the upper back and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Back · Latissimus Dorsi
- Shoulders · deltoids
Secondary muscles
- Upper Back · trapezius, rhomboids
- Lower Back · erector spinae
How to do Back Stretch Dynamic
- Stand with your feet shoulder-width apart and position yourself in front of an incline bench.
- Lean forward and place your hands on the incline bench, with your arms extended and your back straight parallel to the floor.
- Push your hips back while keeping your hands on the bench, feeling the stretch in your back and hamstrings.
- Repeat your hip motion, creating a dynamic stretch.
Form tips
- Keep your back straight throughout the movement to ensure a proper stretch and prevent strain.
- Focus on pushing your hips downwards rather than bending at the waist to enhance the stretch in your back.
- Use controlled movements to avoid jerking or sudden motions that could lead to injury.
Back Stretch Dynamic alternatives
More lats exercises
Back Stretch Dynamic FAQ
What muscles does Back Stretch Dynamic work?
Back Stretch Dynamic mainly works the lats in the back (Latissimus Dorsi and deltoids). The upper back and lower back work as secondary muscles.
What equipment do you need for Back Stretch Dynamic?
None. Back Stretch Dynamic is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Back Stretch Dynamic should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Back Stretch Dynamic good for beginners?
Yes. Back Stretch Dynamic is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Back Stretch Dynamic burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Back Stretch Dynamic?
Other exercises for the lats include Exercise Ball Lat Stretch, Exercise Ball Lying Side Lat Stretch, Exercise Ball Lying Side Lat Stretch (Variation 2) and Band Fixed Back Underhand Pulldown.
For developers
Use Back Stretch Dynamic in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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