Back · Bodyweight
Arms Stretch on a Support
How to do the arms stretch on a support, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand facing a wall, doorframe, or sturdy support and place one or both hands on it at about chest height. Step back and hinge at the hips, letting your chest drop between your arms until you feel a stretch through your lats, triceps, and shoulders. Keep your arms straight, hold, and breathe.
- 1A stretch through your lats, triceps, and shoulders
- 2Your chest sinking down between straight arms
- 3Length from your hands all the way to your hips
Common mistakes
- Bending the elbows and softening the stretch
- Overarching the lower back to push deeper
- Letting the shoulders creep up toward your ears
Muscles worked
The arms stretch on a support mainly works the lats, with the triceps and front delts assisting.
- LatsPrimary
- TricepsSupport
- Front DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- HamstringsMinor
Kovo programs the arms stretch on a support for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.