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Visual demonstration of the Exercise Ball Lat Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Upper back
Secondary muscles
Shoulders Trapezius
Exercise guide

Exercise Ball Lat Stretch

4 steps Updated 29/08/2026

Exercise Ball Lat Stretch is a bodyweight exercise targeting Middle Back (Latissimus Dorsi, Teres Major) using Exercise Ball.

Step by step

How to perform it

  1. Begin on the floor in a tabletop position with your hands and knees on the floor.
  2. Have an exercise ball on your right side and position your right hand on the ball, keeping your arm bent at 90 degrees.
  3. Slowly roll the ball forward with your right hand, extending your right arm overhead and lowering your chest lightly towards the floor, feeling the stretch along your back.
  4. Hold the stretch for 15-30 seconds, then slowly roll the ball back towards you to return to the starting position. Repeat on the left side.
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Last updated: 29/08/2026

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Exercise Ball Lat Stretch

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