Thread the Needle
From all fours, reach one arm under the body and rotate the mid-back, then reach it up to open the chest.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Upper back
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the upper back, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Thread the Needle work?
- The Thread the Needle mainly works the upper back.
- What equipment do you need for the Thread the Needle?
- None: it is a bodyweight exercise.
- How many sets and reps of the Thread the Needle?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Thread the Needle?
- Band Seated Row, Barbell Pendlay Row, Cable Close-Grip Seated Row and Cable Wide-Grip Seated Row work the same main muscle.
Program it for your clients
Coaches add the Thread the Needle to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.