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Back · Stability Ball
Exercise Ball Lat Stretch
Exercise Ball Lat Stretch is a beginner isolation flexibility exercise that works the lats (back), with the shoulders and upper back assisting. It needs a stability ball. 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
- Stability Ball
- 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, Teres Major
Secondary muscles
- Shoulders · Deltoids
- Upper Back · Trapezius, Rhomboids
How to do Exercise Ball Lat Stretch
- Begin on the floor in a tabletop position with your hands and knees on the floor.
- Have an exercise ball on your right side and position your right hand on the ball, keeping your arm bent at 90 degrees.
- Slowly roll the ball forward with your right hand, extending your right arm overhead and lowering your chest lightly towards the floor, feeling the stretch along your back.
- Hold the stretch for 15-30 seconds, then slowly roll the ball back towards you to return to the starting position. Repeat on the left side.
Form tips
- Ensure your hips remain above your knees to maintain proper form and support.
- Move slowly into the stretch to prevent overextending or causing discomfort.
- Use a properly inflated exercise ball to provide adequate support for your arm.
Exercise Ball Lat Stretch alternatives
More lats exercises
Exercise Ball Lat Stretch FAQ
What muscles does Exercise Ball Lat Stretch work?
Exercise Ball Lat Stretch mainly works the lats in the back (Latissimus Dorsi and Teres Major). The shoulders and upper back work as secondary muscles.
What equipment do you need for Exercise Ball Lat Stretch?
You need a stability ball.
How many sets and reps of Exercise Ball Lat 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 Exercise Ball Lat Stretch good for beginners?
Yes. Exercise Ball Lat Stretch is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Exercise Ball Lat 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 Exercise Ball Lat Stretch?
Other exercises for the lats include Kneeling Lat Floor Stretch, Pretzel Stretch, Back Stretch Dynamic and Lats Stretch on Wall.
For developers
Use Exercise Ball Lat 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_Z2LOPY" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_Z2LOPY", "name": "Exercise Ball Lat Stretch", "model": "male", "target": "Lats", "equipment": "Stability Ball", "media": { "mp4": "https://…/ex_Z2LOPY/mp4-720.mp4?…", "poster": "https://…/ex_Z2LOPY/poster.jpg?…" } }