Thread the Needle
Begin on all fours with your hands under your shoulders and knees under your hips. Slide one arm underneath your body and across to the opposite side, lowering your shoulder and the side of your head toward the floor as your upper back rotates. Keep your hips stacked over your knees and breathe into the stretch through your mid-back and rear shoulder. Reverse the motion by reaching the same arm up toward the ceiling, then repeat on the other side.
BACK · PULL
How it is executed
- Begin on all fours with your hands under your shoulders and knees under your hips.
- Slide one arm underneath your body and across to the opposite side, lowering your shoulder and the side of your head toward the floor as your upper back rotates.
- Keep your hips stacked over your knees and breathe into the stretch through your mid-back and rear shoulder.
- Reverse the motion by reaching the same arm up toward the ceiling, then repeat on the other side.
- Muscles worked
- Back
- Primary muscle
- Mid back
- Equipment
- Bodyweight
- Movement pattern
- Pull
- Difficulty
- Beginner
- What it is for
- StrengthStability
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best FitBudd alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Muscular failureMuscular failure is the point in a set where another rep cannot be completed with valid technique.DeloadA deload is a planned period, almost always a week, in which volume or intensity comes down so the body can finish absorbing the accumulated work.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
