10 Best Back Pec Stretch Alternatives for Mobility & Strength

The 10 Best Back Pec Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Back Pec Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Standing Lateral Stretch

   99% match

   Lats · Beginner · Isolation

   It uses the same equipment and still works the lats.

   • Bodyweight

   How to perform it

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Extend your arms straight out to the sides, parallel to the ground.
   3. Slowly lean your upper body to one side, feeling a stretch in your side and lats.
   4. Hold the stretch for 15-30 seconds.
   5. Return to the starting position and repeat on the other side.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Back Pec Stretch
   • Primary muscle: lats, the same as the Back Pec Stretch
   • Equipment: bodyweight only, the same as the Back Pec Stretch
   • Body position: standing, the same as the Back Pec Stretch
2. Play demonstration

   2. Roller Side Lat Stretch

   88% match

   Lats · Beginner · Isolation

   Pick this when you want to work the lats one side at a time.

   • Foam-roll

   How to perform it

   1. Stand with your feet shoulder-width apart and hold the roller with both hands in front of your body.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Extend your arms forward and roll the roller down towards your feet, feeling a stretch in your lats.
   4. Hold the stretch for a few seconds, then slowly roll the roller back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Back Pec Stretch
   • Primary muscle: lats, the same as the Back Pec Stretch
   • Equipment: bodyweight only, the same as the Back Pec Stretch
   • Body position: standing, the same as the Back Pec Stretch
3. 

   3. Latissimus Dorsi-smr

   88% match

   Lats · Beginner · Isolation

   A good swap when you have a foam roller to work with, and it still works the lats.

   • Foam-roll

   How to perform it

   1. While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
   2. Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, the same as the Back Pec Stretch
   • Equipment: bodyweight only, the same as the Back Pec Stretch
   • Body position: lying face down, not standing

4. 4. Spinal Stretch

   88% match

   Lats · Beginner · Isolation

5. Play demonstration

   5. Seated Lower Back Stretch

   87% match

   Lats · Beginner · Isolation

   The same equipment, done seated instead.

   • Bodyweight

   How to perform it

   1. Sit on the edge of a chair with your feet flat on the ground.
   2. Place your hands on your thighs or on the sides of the chair for support.
   3. Slowly lean forward from your hips, keeping your back straight.
   4. Feel the stretch in your lower back and hold for 20-30 seconds.
   5. Slowly return to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Back Pec Stretch
   • Primary muscle: lats, the same as the Back Pec Stretch
   • Equipment: bodyweight only, the same as the Back Pec Stretch
   • Body position: seated, not standing
6. 

   6. Chair Lower Back Stretch

   87% match

   Lats · Beginner · Isolation

   A straight swap when you want to keep working the lats.

   • Other

   How to perform it

   1. Sit upright on a chair.
   2. Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
   3. Hold for 10 seconds, and repeat for your other side.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Back Pec Stretch
   • Primary muscle: lats, the same as the Back Pec Stretch
   • Equipment: bodyweight only, the same as the Back Pec Stretch
   • Body position: seated, not standing

7. 7. Dynamic Back Stretch

   86% match

   Lats · Beginner · Isolation

8. 8. Middle Back Stretch

   85% match

   Trapezius · Beginner · Isolation

9. 9. Side-lying Floor Stretch

   85% match

   Lats · Beginner · Isolation

10. 10. Rhomboids-smr

    77% match

    Middle Back · Beginner · Isolation