How to do the Roller Side Lat Stretch
Roller Side Lat Stretch is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using roller, it falls under the flexibility category. Secondary muscles engaged include Shoulders and Triceps.
Roller Side Lat Stretch demonstration · © GymiaFit
Roller Side Lat Stretch at a glance
- Primary muscles
- Lats
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Roller
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Roller Side Lat Stretch step by step
- 1Stand with your feet shoulder-width apart and hold the roller with both hands in front of your body.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Extend your arms forward and roll the roller down towards your feet, feeling a stretch in your lats.
- 4Hold the stretch for a few seconds, then slowly roll the roller back up to the starting position.
- 5Repeat for the desired number of repetitions.
Roller Side Lat Stretch — questions
What muscles does the Roller Side Lat Stretch work?
The Roller Side Lat Stretch primarily targets the Lats. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Roller Side Lat Stretch?
You need roller. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Roller Side Lat Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Roller Side Lat Stretch?
Assisted Parallel Close Grip Pull-up, Assisted Pull-up, Assisted Standing Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Roller Side Lat Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.