Back·Bodyweight·Isolation

Middle Back Stretch

Upper Back · Bodyweight

Beginner

Body Part

Back

Equipment

Bodyweight

Level

Beginner

Type

Isolation

Force

Static

The Middle Back Stretch is a beginner bodyweight exercise that primarily targets the Upper Back.

Muscles Worked

Upper Back primaryCore secondaryLats secondaryLower Back secondary

1Stand so your feet are shoulder width apart and your hands are on your hips.
2Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

Barbell

Barbell Bent-Over Row

Heavy horizontal pulling for a thick back

Kettlebell

Alternating Kettlebell Row

Upper Back · Kettlebell

Kettlebell

Alternating Renegade Row

Upper Back · Kettlebell

Barbell

Bent Over Barbell Row

Upper Back · Barbell

Exercise data from the open-source Free Exercise DB.