Back · Bodyweight
Assisted Straight Arms Lying Stretch
How to do the assisted straight arms lying stretch, 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
- Isometric
- Mechanic
- Isolation
How to do it
Kneel in front of a bench or low surface and rest both straight arms on top of it, palms down. Sink your hips back and let your chest drop toward the floor until you feel a stretch along your lats and upper back. Keep your arms straight, hold, and breathe into the stretch.
- 1A stretch down the sides of your back and through your lats
- 2Your chest sinking toward the floor as your hips drift back
- 3Length through your shoulders with arms staying straight
Common mistakes
- Bending your elbows and losing the stretch
- Overarching your lower back to push deeper
- Holding your breath instead of relaxing into it
Muscles worked
The assisted straight arms lying stretch mainly works the lats, with the mid traps and lower traps assisting.
- LatsPrimary
- Mid TrapsSupport
- Lower TrapsSupport
- TricepsMinor
- Mid ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- Front DeltsMinor
Kovo programs the assisted straight arms lying stretch 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.