Back to exercises
Stretchingbeginner

Chair Lower Back Stretch

How do you do a chair lower back stretch?

A beginner stretching exercise done using just your bodyweight that mainly works the lats, with help from the lower back. Sit upright on a chair. Bend to one side with your arm over your head. You can hold onto the chair with your free hand. Hold for 10 seconds, and repeat for your other side.

Updated

Primary
Lats
Secondary
Lower Back
Equipment
None
Level
beginner

Chair Lower Back Stretch demonstration

Chair Lower Back Stretch, starting position
Chair Lower Back Stretch, starting position
Chair Lower Back Stretch, finishing position
Chair Lower Back Stretch, finishing position

How to Perform

  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.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •This is a great exercise for beginners - focus on form over reps

Muscles Worked

FrontFront view. Muscles worked: lats; also lower back
BackBack view. Muscles worked: lats; also lower back
LatsLower Back

Exercise Details

Category
Stretching
Force
static
Mechanic
isolation
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

Want workout programs?

Get structured workout plans using this exercise and more.

Browse Programs

Frequently Asked Questions

What muscles does Chair Lower Back Stretch work?

Chair Lower Back Stretch primarily targets the Lats. It also works the Lower Back as secondary muscles.

What equipment do I need for Chair Lower Back Stretch?

Chair Lower Back Stretch requires no equipment - it's a bodyweight exercise.

Is Chair Lower Back Stretch suitable for beginners?

Yes, Chair Lower Back Stretch is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Chair Lower Back Stretch

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Latissimus Dorsi-SMR

Lats

View exercise

One Arm Against Wall

Lats

View exercise

Dynamic Back Stretch

Lats

View exercise

One Handed Hang

Lats

View exercise