How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the thoracic rotation in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Thoracic Rotation: how to do it and muscles worked

The thoracic rotation mainly works your back. You need bodyweight (no equipment).

Muscles worked

Main

Back

How to do the thoracic rotation

1
Start on all fours with your wrists under your shoulders and knees under your hips. Place one hand behind your head, with your elbow pointing out to the side.
2
Rotate your upper body to bring your elbow toward the opposite arm, then twist the other way to point your elbow up toward the ceiling. Turn your chest as far as you comfortably can, keeping your hips still.
3
Move slowly, breathing out as you rotate up and in as you return.

Form tip: Rotate from your upper back, not your lower back. Keep your hips square and do not let them sway side to side.

Common questions

Which muscles does the thoracic rotation work?: The thoracic rotation mainly works your back.
What equipment do I need for the thoracic rotation?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the thoracic rotation in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.