Chair Lower Back Stretch
How to do the Chair Lower Back Stretch
- 1
Sit upright on a chair.
- 2
Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
- 3
Hold for 10 seconds, and repeat for your other side.
How to program the Chair Lower Back Stretch
Sets and reps
As an isolation movement, the Chair Lower Back Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Chair Lower Back Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Chair Lower Back Stretch work?
The Chair Lower Back Stretch primarily targets the Lats. It also recruits the Lower Back as supporting muscles.
What equipment do I need for the Chair Lower Back Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Chair Lower Back Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
