Chair Lower Back Stretch

Chair Lower Back Stretch is a beginner-level isolation in the stretching category that primarily works the lats. It also recruits the lower back.

How to do it

1. 1Sit upright on a chair.
2. 2Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
3. 3Hold for 10 seconds, and repeat for your other side.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.