Back · Foam Roller
Roll Side Lat Stretch
How to do the roll side lat stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Foam Roller
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on your side with a foam roller positioned under your lat, just below the armpit. Extend your top arm overhead and roll slowly along the side of your back, pausing on tight spots.
- 1Feel a release along your lat from your armpit down your side
- 2Keep your core engaged and hips stacked as you roll
- 3Breathe deeply and let the muscle relax into the roller
Common mistakes
- Don't twist your torso or over-arch your back to chase the spot
- Avoid rolling directly on the spine or rib bones
- Don't push into pain; keep the pressure tolerable
Muscles worked
The roll side lat stretch mainly works the lats, with the lower back assisting.
- LatsPrimary
- Lower BackSupport
- Mid TrapsMinor
- ObliquesMinor
Kovo programs the roll side lat stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.