Kysero
Try for free

Upper Back · Beginner

Quadruped Thoracic Rotation

Quadruped upper-back rotation using an elbow-guided arc while the pelvis remains centered.

View instructionsAll exercises
Back to all exercises
Quadruped Thoracic Rotation demonstration

Exercise overview

Training details

Upper BackCore

Equipment

Bodyweight

Sets × reps

2 × 10 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Start on hands and knees with one hand placed lightly behind the head.
  2. 02Keep the hips stacked over the knees and the support arm straight.
  3. 03Rotate the elbow down toward the opposite wrist without shifting the hips.
  4. 04Open the elbow toward the ceiling by rotating through the upper back.
  5. 05Follow the elbow with the eyes, then return slowly and switch sides.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKneeling Back Rotation

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteOpen Book Thoracic RotationComparable substituteStanding Thoracic Rotation PressComparable substituteBand Split Stance Wood ChopComparable substituteBand Split Stance Low to High ChopComparable substituteKettlebell Figure Eight

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder