About this exercise
A partner-assisted chest and back stretch performed lying on the floor with both arms extended overhead. The helper gently pulls the arms further back to deepen the stretch across the pectoral muscles and lats.
Assisted Straight Arms Lying Stretch
Step by step instructions, muscle activation and variants for the Assisted Straight Arms Lying Stretch.
EasyMiddle chestMiddle back
How to Perform
- Lie flat on your back on the floor with your legs straight
- Extend both arms overhead, keeping them straight
- Have your partner kneel behind your head and grasp your wrists
- Relax your shoulders and allow your partner to gently pull your arms further overhead
- Keep your lower back pressed toward the floor throughout the stretch
- Breathe deeply and hold the stretched position for the prescribed duration
- Signal your partner to release before slowly returning your arms to your sides
Muscle Activation
Primary
Middle chestMiddle back
Secondary
Front shouldersUpper chest
Common Mistakes
Common mistakes content is coming soon.
About the Assisted Straight Arms Lying Stretch
The Assisted Straight Arms Lying 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.
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