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All exercises

Quadruped thoracic rotation

Beginner

Quadruped thoracic rotation is a isolation bodyweight exercise for the upper back, also working the obliques.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

Obliques

Equipment
Bodyweight
Movement
Mobility
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Start on your hands and knees with your hands under your shoulders and your knees under your hips.
  2. 2Shift a little weight onto your left hand and keep your hips square over your knees.
  3. 3Turn your chest to the right and sweep your right arm up towards the ceiling, following your hand with your eyes.
  4. 4Let the turn come from your upper back rather than twisting your hips or arching your lower back.
  5. 5Breathe out at the top, lower the hand back to the floor and keep going for the set time, then switch sides.

Harder variations

  • World greatest stretchBodyweight
Logged today · 1 min restQuadruped thoracic rotation

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