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Back · Body Weight
Dynamic Back Stretch
Dynamic Back Stretch is a beginner isolation flexibility exercise that works the lats (back), with the upper 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
- Middle Back · Latissimus Dorsi
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Dynamic Back Stretch
- Stand with your feet shoulder-width apart and your arms straight down by your sides.
- Explosively swing your arms upwards in a wide arc until they are overhead, stretching your back muscles dynamically.
- Immediately swing your arms back down to your sides in a controlled manner, allowing your back to relax.
- Repeat the movement continuously for the desired number of repetitions.
Form tips
- Keep your movements fluid and controlled to maximize the stretch and avoid any sudden jerks that could cause injury.
- Engage your core muscles to support your lower back throughout the movement.
- Ensure your knees are slightly bent to maintain balance and reduce strain on your lower back.
Dynamic Back Stretch alternatives
More lats exercises
Dynamic Back Stretch FAQ
What muscles does Dynamic Back Stretch work?
Dynamic Back Stretch mainly works the lats in the back (Latissimus Dorsi and Deltoids). The upper back work as secondary muscles.
What equipment do you need for Dynamic Back Stretch?
None. Dynamic Back Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Dynamic Back Stretch 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 Dynamic Back Stretch good for beginners?
Yes. Dynamic Back Stretch is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Dynamic Back Stretch 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 Dynamic Back Stretch?
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 Dynamic Back Stretch 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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