1-Arm Quadruped Lat Inhibition

Technique

How to perform 1-Arm Quadruped Lat Inhibition

1. Begin on all fours with knees under hips and your left hand planted beneath your left shoulder.
2. Slide your right arm forward, then bend the right elbow to roughly 90 degrees and place that elbow on the floor, forearm angled forward and thumb pointing up.
3. Brace your core to keep a neutral spine - this is your starting position.
4. Exhale as you gently rock your hips back toward your heels.
5. Let your chest sink toward the floor while the planted right elbow acts as a pivot, encouraging the right shoulder blade to glide upward and the lat to lengthen.
6. Pause at the end of your comfortable range, breathing deeply and keeping light pressure through the right elbow without collapsing your lower back or rotating your torso.
7. Inhale as you shift your weight forward to return to the starting position under control.
8. Repeat for the prescribed reps or breaths, then switch arms and perform the same sequence on the opposite side.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.