Middle Back Stretch

A back exercise targeting the middle back.

Middle Back Stretch demonstration
Middle Back Stretch — demonstration

Body part

Back

Equipment

Other

Target muscles

Middle Back

Secondary muscles

Abdominals, Lats, Lower Back

How to do 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.

Muscles worked

Primary (target)

Middle Back

Secondary

AbdominalsLatsLower Back

Related exercises

Alternating Kettlebell Row

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Alternating Renegade Row

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Bent Over Barbell Row

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Bent Over One-Arm Long Bar Row

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Bent Over Two-Arm Long Bar Row

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Bent Over Two-Dumbbell Row

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All back exercises →

Track Middle Back Stretch in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →