Lat Shoulder Stretch Into Shoulder Shrug

Muscles worked

Setup

1. Stand or kneel facing a step or elevated platform.
2. Place your hands shoulder-width apart on the edge of the step with palms facing down.
3. Hinge at the hips and step back until your arms are fully extended and your torso is nearly parallel to the ground.

How to do it

1. Inhale and sink your chest toward the floor, allowing your head to drop between your arms to feel a deep stretch in your lats.
2. Exhale and perform a shrug by pulling your shoulder blades toward your ears while keeping your arms completely straight.
3. Lower your shoulders back down, pulling the shoulder blades away from your ears to return to the initial stretch position.
4. Maintain a slow, controlled tempo, pausing for one second at the peak of the shrug and the bottom of the stretch.

Form checklist

• Keep your elbows locked throughout the entire movement to isolate the scapulae.
• Maintain a neutral spine by keeping your gaze toward the floor and avoiding a rounded lower back.
• Ensure the movement is driven by the shoulder blades, not by bending the arms.
• Keep your core lightly engaged to prevent your ribcage from flaring excessively.

Pro tips

• To maximize the lat stretch, try to 'wrap' your armpits toward the floor during the descent.
• Focus on the 'mind-muscle connection' by visualizing your shoulder blades sliding up and down along your ribcage.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to increase the stretch intensity and identify mobility imbalances.
• Use a higher platform or step to increase the vertical angle, deepening the overhead shoulder extension.

Frequently asked

What muscles does the lat shoulder stretch into shoulder shrug work?

The lat shoulder stretch into shoulder shrug primarily targets the deltoids, lats, and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the lat shoulder stretch into shoulder shrug?

The lat shoulder stretch into shoulder shrug requires no equipment — just your body weight.

Is the lat shoulder stretch into shoulder shrug good for beginners?

Yes. The lat shoulder stretch into shoulder shrug is a beginner-friendly movement and a strong foundation to build on.

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