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Shoulders · Body Weight
Armless Prayer Stretch
Armless Prayer Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the lower back and chest assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Shoulders · deltoids
- Upper Back · trapezius, rhomboids
Secondary muscles
- Lower Back · erector spinae
- Chest · pectoralis major
How to do Armless Prayer Stretch
- Begin on your knees, spread wide and feet touching, with your elbows on the floor, directly under your shoulders.
- Place your hands on your shoulders, with your head positioned between your elbows close to the floor.
- Gently lower your chest towards the floor, keeping your hips over your knees and your back straight.
- Hold the stretch briefly, then return to the starting position. Repeat the movement.
Form tips
- Engage your core to maintain stability and support your lower back throughout the exercise.
- Focus on lowering your chest towards the floor to maximize the stretch in your shoulders and upper back.
- Keep the stretch at least between 15-20 seconds to make the most out of it.
Armless Prayer Stretch alternatives
More delts exercises
Armless Prayer Stretch FAQ
What muscles does Armless Prayer Stretch work?
Armless Prayer Stretch mainly works the delts in the shoulders (deltoids, trapezius and rhomboids). The lower back and chest work as secondary muscles.
What equipment do you need for Armless Prayer Stretch?
None. Armless Prayer Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Armless Prayer Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Armless Prayer Stretch good for beginners?
Yes. Armless Prayer Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Armless Prayer Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Armless Prayer Stretch?
Other exercises for the delts include Resistance Band Assisted Front Rack Stretch, Band Warm Up Shoulder Stretch, Rear Deltoid Fly Cable Resistance Band and Dumbbell Standing Single Arm Cross Raise.
For developers
Use Armless Prayer Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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