How to Do Chair Lower Back Stretch
Start and end of one clean rep of Chair Lower Back Stretch.
Quick facts
| Primary muscle | Back |
|---|---|
| Secondary muscles | Core |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Chair Lower Back Stretch
- Sit upright on a chair.
- Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
- Hold for 10 seconds, and repeat for your other side.
Muscles worked
- Back (primary): pulls the arms down and toward the torso and keeps the spine stable.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Start each rep by pulling the shoulder blades in first, then drive with the elbows — think of pulling with the elbows, not the hands.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Yanking with the arms and forgetting the back, so the biceps give out before the target muscle does.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Chair Lower Back Stretch work?
Chair Lower Back Stretch mainly works the back, with the core helping as secondary movers.
What equipment do I need for Chair Lower Back Stretch?
None — Chair Lower Back Stretch is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Chair Lower Back Stretch?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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