Chest · Bodyweight
Kneeling Torso Rotation Chest and Shoulder Stretch
How to do the kneeling torso rotation chest and shoulder 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
- Rotation
- Mechanic
- Isolation
How to do it
Kneel on all fours, then thread one arm under your body and across to the opposite side, lowering that shoulder toward the floor. Reach the top arm up and back to open the chest as you rotate the torso. Hold the open position, then return and repeat on the other side.
- 1A stretch across the chest and front of the shoulder as you open up
- 2Rotation coming from the mid back, not the lower back
- 3The grounded arm and knees keeping you stable as you twist
Common mistakes
- Do not force the rotation past a comfortable range
- Avoid letting the hips drift far from over the knees
- Do not hold your breath; exhale as you open the chest
Muscles worked
The kneeling torso rotation chest and shoulder stretch mainly works the mid chest and front delts, with the upper chest, obliques, and mid traps assisting.
- Mid ChestPrimary
- Front DeltsPrimary
- Upper ChestSupport
- ObliquesSupport
- Mid TrapsSupport
- Lower ChestMinor
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the kneeling torso rotation chest and shoulder 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 chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.