Dynamic Back Stretch
How to do the Dynamic Back Stretch
- 1
Stand with your feet shoulder width apart. This will be your starting position.
- 2
Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.
How to program the Dynamic Back Stretch
Sets and reps
As an isolation movement, the Dynamic 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 Dynamic 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.
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Frequently asked questions
What muscles does the Dynamic Back Stretch work?
The Dynamic Back Stretch primarily targets the Lats.
What equipment do I need for the Dynamic Back Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Dynamic 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.
