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Middle Back Stretch

Middle Back Stretch is a beginner isolation bodyweight stretching that mainly works your upper back, with help from your abs, lats and lower back.

💪 Upper back🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
Middle Back Stretch: starting position
Starting position
Middle Back Stretch: end position
End position

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

Primary: Upper backSecondary: AbsSecondary: LatsSecondary: Lower back

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Middle Back Stretch alternatives

Exercises that train the same main muscle, including options with other equipment.

Spinal StretchBodyweight · BeginnerRhomboids-SMROther · IntermediateUpper Back StretchBodyweight · Beginner

FAQ

What muscles does the middle back stretch work?

It mainly works your upper back; your abs, lats and lower back assist.

How many sets and reps of middle back stretch should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the middle back stretch good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More back exercises →