Animated GIF · Available via API
gif_boxExercise Ball Lat Stretch
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Stability BallCategory
flexibility
Mechanic
compound
Cal/min
3.1
Force
pull
Exercise Ball Lat Stretch is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using stability ball, it falls under the flexibility category. Secondary muscles engaged include Shoulders and Triceps.
list_alt Step-by-Step Instructions
Sit on a stability ball with your feet flat on the ground and your back straight.
Hold a dumbbell in one hand and extend your arm straight up overhead.
Slowly lean to the opposite side, feeling a stretch in your lat muscle.
Hold the stretch for 20-30 seconds, then return to the starting position.
Repeat on the other side.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Exercise Ball Lat Stretch loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Exercise Ball Lat Stretch is classified as a Beginner flexibility exercise, so beginners and anyone new to training Back can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on flexibility training and pairs naturally with other Back movements in a balanced routine.
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