Bench Lat Stretch

A kneeling stretch with the hands on a bench, sinking the chest toward the floor to lengthen the lats.

Back · Flat Bench · Beginner

Muscles worked by the Bench Lat Stretch

Primary

LatsLatissimus Dorsi

Secondary

Rear DeltsPosterior Deltoid

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

Equipment

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Bench Lat Stretch

Kneel on the floor in front of a bench.
Place both hands on top of the bench.
Sit your hips back and let your chest sink down.
Hold for 20 to 30 seconds, breathing steadily.

Form tips

Keep your arms straight and head between your arms.
Relax and keep breathing throughout.

At a glance

Body part	Back
Category	Stretching
Force type	Static
Mechanic	Isolation
Difficulty	Beginner
Equipment	Flat Bench
Goals	Mobility
Tags	Mobility, Stretching
MET	5.0 (metabolic equivalent, for calorie estimates)
Unilateral	No
Bodyweight	No
Dataset id	bench-lat-stretch

Bench Lat Stretch in German & Spanish

German	Lat-Dehnung an der Bank
Spanish	Estiramiento de Dorsales en Banco

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

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": "bench-lat-stretch",
  "name_en": "Bench Lat Stretch",
  "name_de": "Lat-Dehnung an der Bank",
  "name_es": "Estiramiento de Dorsales en Banco",
  "description_en": "A kneeling stretch with the hands on a bench, sinking the chest toward the floor to lengthen the lats.",
  "description_de": "Eine kniende Dehnung mit den Händen auf der Bank, bei der die Brust Richtung Boden sinkt und den breiten Rückenmuskel dehnt.",
  "description_es": "Un estiramiento de rodillas con las manos en el banco, hundiendo el pecho hacia el suelo para alargar los dorsales.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "flat_bench",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "posterior_deltoid"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Kneel on the floor in front of a bench.",
    "Place both hands on top of the bench.",
    "Sit your hips back and let your chest sink down.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Knie dich vor eine Bank auf den Boden.",
    "Lege beide Hände auf die Bank.",
    "Setze die Hüfte zurück und lasse die Brust sinken.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Arrodíllate en el suelo frente a un banco.",
    "Coloca ambas manos sobre el banco.",
    "Lleva la cadera atrás y deja caer el pecho.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Keep your arms straight and head between your arms.",
    "Relax and keep breathing throughout."
  ],
  "tips_de": [
    "Halte die Arme gestreckt und den Kopf zwischen den Armen.",
    "Bleib locker und atme durchgehend weiter."
  ],
  "tips_es": [
    "Mantén los brazos estirados y la cabeza entre ellos.",
    "Relájate y sigue respirando todo el tiempo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/bench-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 === "bench-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.