Step by step instructions, muscle activation and variants for the Kneeling Thoracic Rotation.
The kneeling thoracic rotation is a mobility drill that targets upper-back rotation. From a quadruped position, one hand is placed behind the head and the elbow is swept toward the floor then rotated open toward the ceiling, gently unlocking stiffness in the thoracic spine.
Common mistakes content is coming soon.
The Kneeling Thoracic Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.