Banded Lat Stretch

Muscles worked by the Banded Lat Stretch

Primary

LatsLatissimus Dorsi

Secondary

Rear DeltsPosterior Deltoid

Also called: lats, lat, latissimus dorsi, latissimus, back wings.

Equipment

Resistance Band

Also called: power band, pull-up band, assistance band, tube band, tubing band, long resistance band.

How to do the Banded Lat Stretch

1. Hold a band overhead with both hands under light tension.
2. Hinge forward at the hips with your arms reaching ahead.
3. Let your chest sink to lengthen the sides of your back.
4. Hold for 20 to 30 seconds, breathing steadily.

Form tips

• Keep your arms straight and shoulders relaxed.
• Relax and keep breathing throughout.

At a glance

Banded Lat Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Pull Ups
• Assisted Pull Ups
• Band Assisted Pull Ups
• Barbell Pullover
• Bench Child's Pose
• Bench Lat Stretch
• Bench Pull
• Bent Arm Barbell Pullover

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-lat-stretch",
  "name_en": "Banded Lat Stretch",
  "name_de": "Lat-Dehnung mit Band",
  "name_es": "Estiramiento de Dorsales con Banda",
  "description_en": "A standing stretch that lengthens the lats by hinging forward while holding a band overhead under tension.",
  "description_de": "Eine stehende Dehnung, die durch Vorbeugen bei gespanntem Band über Kopf den breiten Rückenmuskel dehnt.",
  "description_es": "Un estiramiento de pie que alarga los dorsales al inclinarse hacia adelante sosteniendo una banda en tensión sobre la cabeza.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "resistance_band",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "posterior_deltoid"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a band overhead with both hands under light tension.",
    "Hinge forward at the hips with your arms reaching ahead.",
    "Let your chest sink to lengthen the sides of your back.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Halte ein Band mit beiden Händen über Kopf unter leichter Spannung.",
    "Beuge dich aus der Hüfte nach vorn, die Arme nach vorn gestreckt.",
    "Lasse die Brust sinken, um die Rückenseiten zu verlängern.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Sujeta una banda sobre la cabeza con ambas manos en tensión ligera.",
    "Inclínate desde las caderas con los brazos extendidos al frente.",
    "Deja caer el pecho para alargar los lados de la espalda.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Keep your arms straight and shoulders relaxed.",
    "Relax and keep breathing throughout."
  ],
  "tips_de": [
    "Halte die Arme gestreckt und die Schultern entspannt.",
    "Bleib locker und atme durchgehend weiter."
  ],
  "tips_es": [
    "Mantén los brazos estirados y los hombros relajados.",
    "Relájate y sigue respirando todo el tiempo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/banded-lat-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-lat-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.