Step by step instructions, muscle activation and variants for the Kneeling Elbow Mobilisation.
A kneeling thoracic mobility drill where the elbows are used as a pivot point to open up the mid-back and lats. Placing the elbows on a surface and sinking the chest downward creates a passive extension and lateral stretch through the thoracic spine.
Common mistakes content is coming soon.
The Kneeling Elbow Mobilisation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.