Exercise
Spinal Stretch
Also known as: seated spinal twist, seated chair twist, seated spine stretch
Spinal Stretch is a isolation exercise for the middle back. Main target: middle back. Also works: rhomboids, lower back, neck and traps. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Sit in a chair so your back is straight and your feet planted on the floor.
- Interlace your fingers behind your head, elbows out and your chin down.
- Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
- Return to upright position and then repeat for your other side.
Similar exercises
Middle Back Stretch
Bodyweight
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Upper Back Stretch
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Inverted Row
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Bodyweight Mid Row
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Mixed Grip Chin
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Feet-Elevated Inverted Row
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Alternatives with other equipment
One-Arm Dumbbell Row
Dumbbell
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Seated Cable Rows
Cable
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One-Arm Kettlebell Row
Kettlebell
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T-Bar Row with Handle
Barbell
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Inverted Row with Straps
Other
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Leverage High Row
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