How to do the Kneeling Elbow Supported Lat Stretch
- Kneel with your hips over your knees, elbows on the floor.
- Rest your hands on your upper back, head between your arms.
- Sink your chest toward the floor and hold.
Full technique — 6 steps
- Kneel on the floor with your hips over your knees and the tops of your feet on the floor behind you.
- Lean forward and place your elbows on the floor in front of you, about shoulder width apart.
- Bend your elbows fully and rest your hands on your upper back behind your head.
- Keep your hips over your knees and let your head drop between your arms.
- Slowly lower your chest toward the floor until you feel a stretch along the sides of your back and the backs of your arms.
- 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
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.
