▸ Back
Spinal Stretch
Middle Back
beginner · isolation · stretching
Also works: Lats · Lower Back · Neck · Traps
A middle back movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Sit in a chair so your back is straight and your feet planted on the floor.
02
Interlace your fingers behind your head, elbows out and your chin down.
03
Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
04
Return to upright position and then repeat for your other side.