Bodyweight.

2 exercises for upper back

• Doorway Row

  Beginner

  Upper back · Lats also Biceps, Forearms, Core

  How to move

  1. loop a towel around the handle or grip the door frame
  2. lean back with a straight body, arms long
  3. pull your chest to your hands
  4. squeeze the shoulder blades together at the top
  What usually goes wrong

  • bending at the hips instead of keeping a straight line
  • yanking with the arms and skipping the shoulder blades
  • standing so upright there is no resistance

• Thread the Needle

  Beginner · one side at a time

  Upper back also Obliques, Shoulders, Lats

  How to move

  1. Set up on all fours with hips stacked over knees
  2. Slide one arm under your chest, palm up
  3. Follow your hand with your eyes
  4. Keep hips square — rotate from the mid-back
  5. Exhale as you reach through
  What usually goes wrong

  • Rotating from the lower back instead of the mid-back
  • Hips shifting sideways as the arm threads through
  • Collapsing onto the support arm