Overhead Lat

What it is

This is an advanced partner-assisted movement designed to improve the flexibility and strength of your latissimus dorsi. You'll perform an isometric contraction against your partner's resistance, followed by a deeper static stretch. It primarily targets your lats, with secondary engagement from your triceps.

Technique tips

• Ensure your partner firmly holds your triceps and wrist throughout the movement.
• During the pull, actively engage your latissimus dorsi as your partner resists.
• Fully relax your arm after the isometric hold to achieve a deeper stretch.
• Your partner should apply gentle, controlled pressure to deepen the stretch.
• Hold both the isometric contraction and the stretch for 10 to 20 seconds.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.