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Thread the Needle

On all fours, reach one arm under your body and rotate. Thoracic rotation stretch that opens the upper back. Effectively targets the back. Builds functional strength and muscle. Can be progressively overloaded for continued gains.

How to Do Thread the Needle: Step by Step

  1. Maintain proper form throughout the Thread the Needle
  2. Control the movement — don't use momentum
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight and sacrificing form
  • Rushing through reps without control
  • Not using full range of motion

Thread the Needle Tips

  • Start with lighter weight to master the form
  • Focus on mind-muscle connection with the {pm}
  • Control both the lifting and lowering phases

Muscles Worked

backshoulders
Equipment No equipment needed
Tracking Hold for time

Track Your Thread the Needle With AI

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