Middle Back Stretch
How to do the Middle Back Stretch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Abs, Lats, Lower Back
Bodyweight
How to do the Middle Back Stretch
- 1
Stand so your feet are shoulder width apart and your hands are on your hips.
- 2
Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.
Log it, see it on your body.
Every Middle Back Stretch set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Middle Back Stretch fits
The Middle Back Stretch shows up in training built around a specific goal. See how it fits:
More mid back exercises
Middle Back Stretch: common questions
What muscles does the Middle Back Stretch work?
The Middle Back Stretch primarily works the Mid Back. It also recruits the Abs, Lats and Lower Back as supporting muscles.
Is the Middle Back Stretch suitable for beginners?
Yes. The Middle Back Stretch is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Middle Back Stretch?
None. The Middle Back Stretch is a bodyweight exercise, so you can do it without any equipment.
Is the Middle Back Stretch a compound or isolation exercise?
The Middle Back Stretch is an isolation exercise, it targets the mid back through a single joint, which makes it useful for focused, targeted work.
How do I do the Middle Back Stretch with correct form?
Stand so your feet are shoulder width apart and your hands are on your hips. Follow the full step-by-step above for the complete movement.
Log your Middle Back Stretch sets, free.
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