10 Best Standing Lateral Stretch Alternatives for Mobility & Strength

Ranked Standing Lateral Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Standing Lateral Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Back Pec Stretch

   99% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   It uses the same equipment and still works the lats.

   How to perform this exercise

   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

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

   2. Roller Side Lat Stretch

   89% match

   • Lats
   • Foam-roll
   • Beginner
   • Isolation

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

   How to perform this exercise

   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 Standing Lateral Stretch
   • Primary muscle: lats, the same as the Standing Lateral Stretch
   • Equipment: bodyweight only, the same as the Standing Lateral Stretch
   • Body position: standing, the same as the Standing Lateral Stretch
3. Play demonstration

   3. Seated Lower Back Stretch

   88% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   The same equipment, done seated instead.

   How to perform this exercise

   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 Standing Lateral Stretch
   • Primary muscle: lats, the same as the Standing Lateral Stretch
   • Equipment: bodyweight only, the same as the Standing Lateral Stretch
   • Body position: seated, not standing
4. 

   4. Chair Lower Back Stretch

   88% match

   • Lats
   • Other
   • Beginner
   • Isolation

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

   How to perform this exercise

   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 Standing Lateral Stretch
   • Primary muscle: lats, the same as the Standing Lateral Stretch
   • Equipment: bodyweight only, the same as the Standing Lateral Stretch
   • Body position: seated, not standing
5. 

   5. Latissimus Dorsi-smr

   87% match

   • Lats
   • Foam-roll
   • Beginner
   • Isolation

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

   How to perform this exercise

   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 Standing Lateral Stretch
   • Equipment: bodyweight only, the same as the Standing Lateral Stretch
   • Body position: lying face down, not standing
6. 

   6. Spinal Stretch

   87% match

   • Lats
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   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

   • Movement: static stretch, the same as the Standing Lateral Stretch
   • Primary muscle: lats, the same as the Standing Lateral Stretch
   • Equipment: bodyweight only, the same as the Standing Lateral Stretch
   • Body position: seated, not standing
7. 

   7. Dynamic Back Stretch

   85% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder width apart. This will be your starting position.
   2. Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.

   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 Standing Lateral Stretch
   • Equipment: bodyweight only, the same as the Standing Lateral Stretch
   • Body position: standing, the same as the Standing Lateral Stretch
8. 

   8. Middle Back Stretch

   84% match

   • Trapezius
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand so your feet are shoulder width apart and your hands are on your hips.
   2. Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

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

   Why this matches

   • Movement: static stretch, the same as the Standing Lateral Stretch
   • Primary muscle: trapezius, not lats
   • Equipment: bodyweight only, the same as the Standing Lateral Stretch
   • Body position: standing, the same as the Standing Lateral Stretch
9. 

   9. Side-lying Floor Stretch

   84% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).
   2. Straighten your right leg and rest the right foot on the floor behind your left. Straighten your right arm over your head and gently pull on your right wrist to stretch the entire right side of the body. Switch sides.

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

   Why this matches

   • Movement: static stretch, the same as the Standing Lateral Stretch
   • Primary muscle: lats, the same as the Standing Lateral Stretch
   • Equipment: bodyweight only, the same as the Standing Lateral Stretch
   • Body position: lying face down, not standing
10. 

    10. Rhomboids-smr

    76% match

    • Middle Back
    • Foam-roll
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
    2. Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.

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

    Why this matches

    • Primary muscle: middle back, not lats
    • Equipment: bodyweight only, the same as the Standing Lateral Stretch
    • Body position: lying on your back, not standing