---
title: "Back Stretch Standing with Bench"
description: "Stand tall near an incline bench with your back straight and feet shoulder-width apart."
locale: en
slug: back-stretch-standing-with-bench
url: "https://hi.fitness/exercises/back-stretch-standing-with-bench"
primaryMuscle: "Lats"
secondaryMuscles: ["Front delts","Lower Back"]
equipment: ["Other"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/92c1b1f9-back-stretch-standing-with-bench.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Back Stretch Standing with Bench

Stand tall near an incline bench with your back straight and feet shoulder-width apart.

## How to do it

1. Stand tall near an incline bench with your back straight and feet shoulder-width apart.
2. Extend your arms and reach the bench by leaning forward.
3. Hold the bench and extend your back while lowering your chest towards the floor.
4. Hold this position for 15-30 seconds, feeling the stretch in your back.

## Form tips

- Engage your core muscles to maintain stability and support your lower back during the stretch.
- Keep your shoulders relaxed and down away from your ears to prevent tension.
- Make sure your feet are firmly planted on the floor to provide a stable base and enhance the stretch.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

## Similar exercises

- [Dead Hang Stretch](https://hi.fitness/exercises/dead-hang-stretch) - Lats · Pull-up bar
- [Alternate Superman](https://hi.fitness/exercises/alternate-superman) - Lats · Bodyweight
- [Supine Push Up](https://hi.fitness/exercises/supine-push-up) - Lats · Bodyweight
- [Dynamic Back Stretch](https://hi.fitness/exercises/dynamic-back-stretch) - Lats · Bodyweight
- [Upper Back Stretch](https://hi.fitness/exercises/upper-back-stretch) - Lats · Bodyweight
- [Middle Back Rotation Stretch](https://hi.fitness/exercises/middle-back-rotation-stretch) - Lats · Bodyweight
- [Side Lying Floor Stretch](https://hi.fitness/exercises/side-lying-floor-stretch) - Lats · Mat
- [Exercise Ball Lat Stretch](https://hi.fitness/exercises/exercise-ball-lat-stretch) - Lats · Stability ball