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Back · Body Weight
Middle Back Rotation Stretch
Middle Back Rotation Stretch is a beginner isolation flexibility exercise that works the lats (back), with the lower back 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
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Obliques · External Obliques, Internal Obliques
Secondary muscles
- Lower Back · Erector Spinae
How to do Middle Back Rotation Stretch
- Stand upright with your feet shoulder-width apart and your hands placed on your hips.
- Slowly rotate your torso to the right, keeping your hips facing forward. Twist as far as is comfortable, feeling the stretch in your middle back.
- Return to the center and repeat the rotation to the right once more.
- Rotate your torso to the left side twice in the same manner, alternating sides for the desired number of repetitions.
Form tips
- Keep your hips facing forward to ensure the stretch targets your middle back effectively.
- Perform the stretch on a stable, non-slip surface to prevent slipping or discomfort.
- Avoid forcing the twist; go as far as your flexibility allows without causing pain.
Middle Back Rotation Stretch alternatives
More lats exercises
Middle Back Rotation Stretch FAQ
What muscles does Middle Back Rotation Stretch work?
Middle Back Rotation Stretch mainly works the lats in the back (Latissimus Dorsi, Teres Major, External Obliques and Internal Obliques). The lower back work as secondary muscles.
What equipment do you need for Middle Back Rotation Stretch?
None. Middle Back Rotation Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Middle Back Rotation 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 Middle Back Rotation Stretch good for beginners?
Yes. Middle Back Rotation Stretch is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Middle Back Rotation 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 Middle Back Rotation Stretch?
Other exercises for the lats include Exercise Ball Lat Stretch, Exercise Ball Lying Side Lat Stretch, Exercise Ball Lying Side Lat Stretch (Variation 2) and Kettlebell Pullover.
For developers
Use Middle Back Rotation 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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