Lat Stretch Recovery Reset
lat stretch cool-down
2 gentle rounds
30-45 sec Lat Stretch
5 slow nasal breaths
Keep every position pain-free
Warm-Up & Mobility
Lat Stretch — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
A lat stretch lengthens the side of the upper back after pull-ups, rowing, and overhead work. Use a supported hinge or lightly loaded hang; the shoulders should feel spacious and controlled rather than pulled sharply. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
A lat stretch lengthens the side of the upper back after pull-ups, rowing, and overhead work. Use Lat Stretch after training with slow breathing and mild tension only; it should settle the session, not become another workout.
Curated demonstration
Watch Lat Stretch Technique
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How to Properly Stretch Your Lats
[P]rehab · reviewed 2026-08-06
Muscles Worked
Latissimus dorsiShouldersUpper back
Equipment
Pull-up bar, post, or bench
Best For, Avoid If, and Scaling
| Best for | Using Lat Stretch as a calm post-training transition that gently addresses latissimus dorsi and shoulders while breathing and heart rate return toward baseline. |
|---|---|
| Avoid if | Avoid or scale Lat Stretch if sharp pain, tingling or numbness appears. Correct this common fault before adding volume: dropping into a passive hang that irritates the shoulders. |
| Scaling | Use a bench-supported kneeling lat stretch. |
How to Do the Lat Stretch
1
Hold a stable bar or post with both hands.
2
Step back and hinge the hips until the torso lowers.
3
Let the chest sink gently while keeping the ribs controlled.
4
Breathe into the sides of the back, then stand slowly.
Common Mistakes
✕
Dropping into a passive hang that irritates the shoulders.
✕
Arching the lower back instead of lengthening the lats.
Coaching Tips
✓
Keep the feet supported even when using a pull-up bar.
✓
Shift the hips slightly side to side to find each lat.
Scaling Options
Easier / Beginner
Use a bench-supported kneeling lat stretch.
Harder / Advanced
Use a light bar hang only if active hanging is pain-free.
Cool-Down Examples
Use Lat Stretch to Finish the Session
Build a similar session
Post-WOD Lat Stretch Flow
post-workout lat stretch
4-minute downshift
60 sec easy walk or march
30-45 sec Lat Stretch
Finish when breathing feels calm
Frequently Asked Questions
How should Lat Stretch feel?
Lat Stretch should create mild, steady tension while you can still breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Plan the Whole Session
Build a Session Around Lat Stretch
Use the generator to create a complete workout with an appropriate cool-down, main training block, and recovery work for your level and equipment.
Useful next steps
Related Exercises
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