Suspension Lat Stretch

Suspension Lat Stretch

The Suspension Lat Stretch is a fantastic exercise that targets the lats, or latissimus dorsi, which are large muscles located in the back. This stretch is performed using suspension straps, such as TRX or gymnastic rings, which allow for a greater range of motion and flexibility. During the Suspension Lat Stretch, the individual holds onto the straps with straight arms and then leans forward, allowing their body to be pulled towards the ground. This action helps to lengthen and stretch the lats, providing relief from tightness and improving overall flexibility in the upper body. Stretching the lats is particularly important for individuals who engage in activities that require a significant amount of overhead movement, such as weightlifting, swimming, or gymnastics. By properly stretching the lats, individuals can enhance their performance, reduce the risk of injury, and improve overall posture. Incorporating the Suspension Lat Stretch into your exercise routine can help promote a healthier, more functional upper body. As with any stretching exercise, it is crucial to perform this stretch with proper form and technique to achieve the maximum benefits and avoid injury. It is also important to consult with a fitness professional to ensure that this exercise is appropriate for your fitness level and any existing conditions or injuries. So, grab those suspension straps and give your lats the attention they deserve!


  • Find a sturdy suspension trainer or a set of gymnastic rings and adjust them to a height that allows you to hang from them comfortably.
  • Stand facing the anchor point and grab the handles with an overhand grip.
  • Lean back and take a few steps forward to create tension in the suspension trainer or rings.
  • With your arms fully extended overhead, exhale and let your body stretch forward, allowing your torso to hang down and your arms to move behind you.
  • Feel the stretch in your lats, shoulders, and upper back. Hold this position for 20-30 seconds.
  • To deepen the stretch, you can slightly shift your weight from side to side or engage in gentle rocking motions.
  • Whenever you are ready to release the stretch, return to the starting position by pulling yourself back up.
  • Repeat the exercise for the desired number of repetitions or duration.

Tips & Tricks

  • Focus on proper breathing and engage your core during the stretch to maintain stability and control.
  • Start with a light amount of suspension portion to allow your body to gradually adapt and increase it gradually over time.
  • Hold the stretch for a minimum of 30 seconds to 1 minute to allow enough time for the muscles to relax and lengthen.
  • Make sure to maintain a neutral spine throughout the stretch to avoid excessive strain on the neck and lower back.
  • Experiment with different arm positions and angles to target different areas of the lat muscles.
  • Avoid bouncing or jerking movements during the stretch to prevent unnecessary stress on the muscles and joints.
  • Listen to your body and modify the intensity or range of motion if you feel any discomfort or pain.
  • Incorporate the suspension lat stretch into your regular stretching routine to improve flexibility and range of motion.
  • Combine the stretch with other exercises that target the lats, such as rows or pull-ups, to enhance overall lat development.
  • Stay consistent with your stretching practice, performing the stretch regularly to experience long-term improvements in flexibility.


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