Exercise guide · Beginner · Stretch

Roller Side Lat Stretch: How to Do It & Muscles Worked

The roller side lat stretch is a flexibility exercise targeting the latissimus dorsi, using a roller to assist in deepening the stretch. It also engages the shoulders and triceps as secondary muscles. This movement is performed by hinging at the hips and rolling the roller forward to stretch the lats.

Primary muscles
Lats
Secondary muscles
Shoulders , Triceps
Equipment
Roller
Level · type
Beginner · Stretch
Demonstration of the roller side lat stretch
Front view: muscles worked by the roller side lat stretch. Primary: lats. Secondary: shoulders and triceps.
Back view: muscles worked by the roller side lat stretch. Primary: lats. Secondary: shoulders and triceps.
Primary Secondary

How to do the roller side lat stretch

  1. Step 1: Stand with your feet shoulder-width apart and hold the roller with both hands in front of your body.
  2. Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Step 3: Extend your arms forward and roll the roller down towards your feet, feeling a stretch in your lats.
  4. Step 4: Hold the stretch for a few seconds, then slowly roll the roller back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Roller Side Lat Stretch alternatives

More exercises that train the lats as their main target:

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.