Middle Back Stretch

Also called standing twist, torso twist stretch and waist twist.

Works

Upper back, plus abs, lats and lower back

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Stand so your feet are shoulder width apart and your hands are on your hips.

1. Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

Cues

• Feet shoulder width, hands on hips.
• Twist slowly until you feel it.
• Keep the hips facing forward.
• Hold 15 seconds each side.

Common mistakes

• Bouncing into the twist.
• Hips turning with the shoulders.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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