Middle Back Stretch

A beginner stretching exercise for the upper back, done with just your bodyweight.

Main muscles: Upper back
Also works: Abs, Lats and Lower back
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Middle Back Stretch

Stand so your feet are shoulder width apart and your hands are on your hips.
Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Middle Back Stretch

Questions

What muscles does the Middle Back Stretch work?

Mainly the upper back, with the abs, lats and lower back helping.

Is the Middle Back Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Middle Back Stretch?

Good alternatives that train the upper back: Side Neck Stretch, Spinal Stretch, Chin To Chest Stretch or Upper Back Stretch.

How many sets and reps of the Middle Back Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).