Back · Bodyweight
Child Pose Arms Rotation
How to do the child pose arms rotation, 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
- Flexion
- Mechanic
- Isolation
How to do it
Kneel and sit your hips back toward your heels, reaching your arms long out in front into child's pose. Keeping your hands light on the floor, sweep your arms in an arc to one side and then the other to open the side body and shoulders. Move slowly with your breath for the set duration.
- 1A stretch through the lats and side of the torso
- 2Shoulders opening as the arms sweep across
- 3Hips settling back toward the heels
Common mistakes
- Lifting the hips off the heels to reach further
- Forcing the shoulders past a comfortable range
- Holding the breath through the stretch
Muscles worked
The child pose arms rotation mainly works the lats, with the lower back and obliques assisting.
- LatsPrimary
- Lower BackSupport
- ObliquesSupport
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- HamstringsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the child pose arms rotation 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.