Exercise
Quadruped Thoracic Rotation
Also known as: thoracic rotation, t-spine rotation, thoracic spine rotation
Quadruped Thoracic Rotation is a isolation exercise for the middle back. Main target: middle back. Also works: obliques, rhomboids, lower traps and posterior deltoid. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Start on all fours, hands under the shoulders and knees under the hips. Place one hand behind your head.
- Rotate the elbow down and across toward the opposite arm, letting the upper back round slightly.
- Then rotate the elbow up toward the ceiling as far as you can, following it with your eyes; keep the hips still.
- Do the reps on one side, then switch.
Similar exercises
Middle Back Stretch
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Spinal Stretch
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Upper Back Stretch
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Inverted Row
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Mixed Grip Chin
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Alternatives with other equipment
One-Arm Dumbbell Row
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Seated Cable Rows
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One-Arm Kettlebell Row
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T-Bar Row with Handle
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Inverted Row with Straps
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Leverage High Row
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