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Visual demonstration of the Middle Back Rotation Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Upper back Obliques
Secondary muscles
Lower back
Equipment
Bodyweight
Exercise guide

Middle Back Rotation Stretch

4 steps Updated 29/08/2026

Middle Back Rotation Stretch is a bodyweight exercise targeting Middle Back (Latissimus Dorsi, Teres Major), Obliques (External Obliques.

Step by step

How to perform it

  1. Stand upright with your feet shoulder-width apart and your hands placed on your hips.
  2. 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.
  3. Return to the center and repeat the rotation to the right once more.
  4. Rotate your torso to the left side twice in the same manner, alternating sides for the desired number of repetitions.
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Last updated: 29/08/2026

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Middle Back Rotation Stretch

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