Quadruped thoracic rotation
- Basic
- Bodyweight
- Unilateral
Rotate the upper back, not the hips
Muscles worked
- Primary:
- Back
- Secondary:
- Shoulders
How to do it
- On all fours, place one hand behind your head.
- Rotate your torso, bringing that elbow down towards the opposite arm.
- Open the elbow up to the ceiling, following it with your eyes, and repeat before switching sides.
Common mistakes
- Moving the hips instead of the upper back.
- Turning only the neck.
Tips
- Improves upper-back rotation, useful for pressing and pull-ups.
- Sit back on your heels to lock the lower back.