Middle Back Stretch

How to do the Middle Back Stretch

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.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	abs, lats, lower back
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same middle back, with and without kit.

Rhomboids-SMR Foam Roller Alternating Kettlebell Row Kettlebell Middle Back Shrug Dumbbell Alternating Renegade Row Kettlebell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell

Harder than the Middle Back Stretch

Rhomboids-SMR intermediate · Foam Roller

Common questions

What muscles does the Middle Back Stretch work?

The Middle Back Stretch primarily works the mid back, with the abs, lats, and lower back as secondary movers. Spinal Stretch, Rhomboids-SMR, and Upper Back Stretch train the same muscle, across 8 equipment types.

What equipment do you need for the Middle Back Stretch?

None — the Middle Back Stretch is bodyweight, so it works at home, in a hotel room or outdoors. Spinal Stretch and Rhomboids-SMR also need nothing.

Is the Middle Back Stretch suitable for beginners?

Yes, the Middle Back Stretch is rated beginner. Rhomboids-SMR are the progressions from here.

Where should the Middle Back Stretch go in a workout?

Late — the Middle Back Stretch is isolation work, so it follows your compounds.

Similar exercises

Spinal Stretch Bodyweight Rhomboids-SMR Foam Roller Upper Back Stretch Bodyweight Alternating Kettlebell Row Kettlebell Incline Bench Pull Barbell Lying Cambered Barbell Row Barbell