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Exercise

Middle Back Stretch

Also known as: standing torso twist, trunk rotation stretch, back twist

Middle Back Stretch — position 1Middle Back Stretch — position 2

Middle Back Stretch is a isolation exercise for the middle back. Main target: middle back. Also works: upper abs, rhomboids and lower back. No equipment needed — just your bodyweight.

EquipmentBodyweight
TypeIsolation
MovementStatic hold
CategoryStretching

Muscles worked

Muscles worked in the Middle Back Stretch: primary in bright, secondary in light
Primary
Middle back
Secondary
Upper absRhomboidsLower back

How to do it

  1. Stand so your feet are shoulder width apart and your hands are on your hips.
  2. Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

Similar exercises

Spinal Stretch
Bodyweight
Middle back
Upper Back Stretch
Bodyweight
Middle back
Inverted Row
Bodyweight
Middle back
Bodyweight Mid Row
Bodyweight
Middle back
Mixed Grip Chin
Bodyweight
Middle back
Feet-Elevated Inverted Row
Bodyweight
Middle back

Alternatives with other equipment

One-Arm Dumbbell Row
Dumbbell
Middle back
Seated Cable Rows
Cable
Middle back
One-Arm Kettlebell Row
Kettlebell
Middle back
T-Bar Row with Handle
Barbell
Middle back
Inverted Row with Straps
Other
Middle back
Leverage High Row
Machine
Middle back
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