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 thread the needle 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.

Thread the Needle: how to do it and muscles worked

The thread the needle mainly works your back and shoulders. You need bodyweight (no equipment).

Muscles worked

Main

How to do the thread the needle

1
Start on all fours with your wrists under your shoulders and knees under your hips. Keep your back flat and your neck long.
2
Slide your right arm under your body, palm up, toward your left side until your shoulder and ear rest on the mat. Let your upper back twist, then slowly return and reach the same arm up toward the ceiling.
3
Move with your breath, breathing out as you thread under and in as you reach up.

Form tip: Keep your hips over your knees and avoid sitting back. Move only as far as feels comfortable and stay relaxed through your neck.

Common questions

Which muscles does the thread the needle work?: The thread the needle mainly works your back and shoulders.
What equipment do I need for the thread the needle?: 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 thread the needle 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.