10 Best Standing Lateral Stretch Alternatives for Mobility & Strength

The Standing Lateral Stretch is done standing. Ranked closest by our scoring: the Back Pec Stretch, the Roller Side Lat Stretch and the Seated Lower Back Stretch.

Standing Lateral StretchWatch the Standing Lateral Stretch

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Standing Lateral Stretch

The steps for the Standing Lateral Stretch itself, so you can judge how close each substitute below really is.

Lats, with shoulders, obliques · Bodyweight · Beginner · Isolation

  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.

The 10 Best 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. 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. Back Pec StretchPlay demonstration

    1. Back Pec Stretch

    99% 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
    • 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. Roller Side Lat StretchPlay demonstration

    2. Roller Side Lat Stretch

    89% 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 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. Seated Lower Back StretchPlay demonstration

    3. Seated Lower Back Stretch

    88% 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 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. Chair Lower Back Stretch

    4. Chair Lower Back Stretch

    88% 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 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. Latissimus Dorsi-smr

    5. Latissimus Dorsi-smr

    87% 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 Standing Lateral Stretch
    • Equipment: bodyweight only, the same as the Standing Lateral Stretch
    • Body position: lying face down, not standing

Standing Lateral Stretch FAQ

What muscles does Standing Lateral Stretch work?

The stretch primarily targets the latissimus dorsi, with secondary lengthening of teres major and the posterior shoulder capsule. You’ll also feel the obliques and quadratus lumborum on the opposite side if the spine rotates; cue scapular depression and humeral extension to focus the sensation along the posterior axilla and ribcage.

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