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Back · Body Weight
Back Stretch Standing With Bench
Back Stretch Standing With Bench is a beginner isolation flexibility exercise that works the lats (back), with the upper back and lower back assisting. It needs only a bench. 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 Standing With Bench
- Stand tall near an incline bench with your back straight and feet shoulder-width apart.
- Extend your arms and reach the bench by leaning forward.
- Hold the bench and extend your back while lowering your chest towards the floor.
- Hold this position for 15-30 seconds, feeling the stretch in your back.
Form tips
- Engage your core muscles to maintain stability and support your lower back during the stretch.
- Keep your shoulders relaxed and down away from your ears to prevent tension.
- Make sure your feet are firmly planted on the floor to provide a stable base and enhance the stretch.
Back Stretch Standing With Bench alternatives
More lats exercises
Back Stretch Standing With Bench FAQ
What muscles does Back Stretch Standing With Bench work?
Back Stretch Standing With Bench 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 Standing With Bench?
You need only a bench.
How many sets and reps of Back Stretch Standing With Bench 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 Standing With Bench good for beginners?
Yes. Back Stretch Standing With Bench is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Back Stretch Standing With Bench 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 Standing With Bench?
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 Prone Bench Row Dumbbells.
For developers
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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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