# Kneeling Elbow Supported Lat Stretch

A kneeling floor stretch with the elbows on the floor and the hands resting on the upper back, sinking the chest toward the floor. Stretches the lats and the triceps together.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/armless-prayer-stretch/video/female.mp4
- HTML: https://seto.fit/exercises/kneeling-elbow-supported-lat-stretch/

## Muscles worked

- Lats: 8/10
- Triceps: 6/10
- Teres major: 5/10
- Mid chest: 4/10
- Upper back: 4/10
- Serratus anterior: 3/10

## How to do the Kneeling Elbow Supported Lat Stretch

1. Kneel with your hips over your knees, elbows on the floor.
2. Rest your hands on your upper back, head between your arms.
3. Sink your chest toward the floor and hold.

### Full technique — 6 steps

1. Kneel on the floor with your hips over your knees and the tops of your feet on the floor behind you.
2. Lean forward and place your elbows on the floor in front of you, about shoulder width apart.
3. Bend your elbows fully and rest your hands on your upper back behind your head.
4. Keep your hips over your knees and let your head drop between your arms.
5. Slowly lower your chest toward the floor until you feel a stretch along the sides of your back and the backs of your arms.
6. Hold the position and breathe slowly, sinking a little deeper on each breath out.

## Common mistakes

- Sitting the hips back toward the heels
- Letting elbows slide wide apart
- Arching the lower back to go deeper
- Holding the breath during the stretch

## Form cues

- Hips over knees
- Elbows stay on floor
- Let chest sink
- Breathe during holds

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 20 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 30–45 reps · rest 20 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 20 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Kneeling Elbow Supported Lat Stretch work?

Primary: Lats 8/10, Triceps 6/10. Also works: Teres major 5/10, Mid chest 4/10, Upper back 4/10, Serratus anterior 3/10.

### When should I do the Kneeling Elbow Supported Lat Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Kneeling Elbow Supported Lat Stretch?

Strength: 1–2 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Muscle growth: 2 sets of 30–45 reps, rest 20 s, 6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 20 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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