Single Arm Kneeling Lat Stretch
Easy
Also known as: One Arm Kneeling Lat Stretch
Expert Advice
Avoid gaining reach by arching your lower back. Keep your lower ribs gently drawn inward so the stretch stays along your side.
How-to-do Steps
- Start on both knees with your palms on the floor beneath your shoulders.
- Slide your right hand forward while your left arm supports your torso.
- Gently lower your chest with hips elevated until you feel a stretch beneath your right armpit.
- Lift your chest and slide your right hand back beneath your shoulder.
- Continue gentle reaches on this side for the programmed duration, then switch arms.
Common Mistakes
- Hips sink toward heelsFix: keep them elevated so your chest can lower between your arms.
- Shoulder pinches during the reachFix: shorten the reach and lower your chest less.
Coach Cues
Reach longHips stay highLower chest gently
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Kneeling Lat Stretch primarily targets the Lats, Shoulders, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats70%
Shoulders30%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 2?
Easy
The forward reach requires comfortable overhead shoulder mobility while the torso stays supported.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Frequently Asked Questions
What muscles does Single Arm Kneeling Lat Stretch work?
Single Arm Kneeling Lat Stretch primarily targets the Lats, Shoulders. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Single Arm Kneeling Lat Stretch?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Single Arm Kneeling Lat Stretch suitable for beginners?
Yes, Single Arm Kneeling Lat Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Single Arm Kneeling Lat Stretch?
Hips sink toward heels: keep them elevated so your chest can lower between your arms. Shoulder pinches during the reach: shorten the reach and lower your chest less.
