Step by step instructions, muscle activation and variants for the Armless Prayer Stretch.
A kneeling stretch performed in a forward-bow position with the arms clasped behind the back, opening up the chest and anterior shoulders. Gravity assists the stretch as you lower your torso toward the floor with your hands interlocked behind you.
Common mistakes content is coming soon.
The Armless Prayer Stretch 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.