The dynamic back stretch is a warm-up sequence that combines twisting and reaching motions to mobilize the entire back — from the lats and lats to the thoracic spine and obliques. It increases blood flow and prepares the back for pulling and rowing exercises.
Muscle Group
Back, Core
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Dynamically warms up the entire back
- Mobilizes the thoracic spine
- Stretches the lats and obliques
- Excellent pre-workout warm-up
- No equipment needed
- Engaging and active
How to perform
- Stand tall with feet hip-width apart. Reach both arms overhead.
- Lean to the right side, reaching your left arm over your head and across.
- Return to center.
- Lean to the left side, reaching your right arm over and across.
- Return to center.
- Twist your torso to the right, letting your arms swing.
- Twist to the left.
- Continue alternating side bends and twists for 10 to 15 reps each direction.
FRONT VIEW
BACK VIEW
Back
Primary
Lower Back
Primary
Obliques
Primary