10 Best Dynamic Back Stretch Alternatives for Limited Equipment

The 10 Best Dynamic Back Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Dynamic Back 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. Back Pec Stretch

   86% match

   Lats · Beginner · Isolation

   It uses the same equipment and still works the lats.

   • Bodyweight

   How to perform it

   1. Stand tall with your feet shoulder-width apart.
   2. Extend your arms straight out in front of you, parallel to the ground.
   3. Cross your arms in front of your body, with your right arm over your left arm.
   4. Interlock your fingers and rotate your palms away from your body.
   5. Slowly raise your arms up and away from your body, feeling a stretch in your back and chest.
   6. Hold the stretch for 15-30 seconds, then release.
   7. Repeat on the opposite side.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: lats, the same as the Dynamic Back Stretch
   • Equipment: bodyweight only, the same as the Dynamic Back Stretch
   • Body position: standing, the same as the Dynamic Back Stretch

2. 2. Standing Lateral Stretch

   85% match

   Lats · Beginner · Isolation

3. Play demonstration

   3. Roller Side Lat Stretch

   82% 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

   • Primary muscle: lats, the same as the Dynamic Back Stretch
   • Equipment: bodyweight only, the same as the Dynamic Back Stretch
   • Body position: standing, the same as the Dynamic Back Stretch
4. 

   4. Spinal Stretch

   82% 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. Sit in a chair so your back is straight and your feet planted on the floor.
   2. Interlace your fingers behind your head, elbows out and your chin down.
   3. Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
   4. Return to upright position and then 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

   • Primary muscle: lats, the same as the Dynamic Back Stretch
   • Equipment: bodyweight only, the same as the Dynamic Back Stretch
   • Body position: seated, not standing
5. Play demonstration

   5. Seated Lower Back Stretch

   81% 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

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

   6. Chair Lower Back Stretch

   81% match

   Lats · Beginner · Isolation

   It still works the lats, through a different movement.

   • 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

   • Primary muscle: lats, the same as the Dynamic Back Stretch
   • Equipment: bodyweight only, the same as the Dynamic Back Stretch
   • Body position: seated, not standing

7. 7. Latissimus Dorsi-smr

   78% match

   Lats · Beginner · Isolation

8. 8. Cat Stretch

   75% match

   Lower Back · Beginner · Isolation

9. 9. Side-lying Floor Stretch

   71% match

   Lats · Beginner · Isolation

10. 10. Middle Back Stretch

    71% match

    Trapezius · Beginner · Isolation