Reach Back - Thoracic Bridge
The reach back thoracic bridge is a bodyweight mobility exercise targeting the lats, with secondary engagement of the chest, lower back, and shoulders. It involves rotating through the thoracic spine from a quadruped position to improve upper back mobility and shoulder health.
How to do it
- Begin in a tabletop position on your hands and knees.
- Place one hand behind your head with your elbow pointing outward.
- Rotate your torso to bring that elbow toward the floor between your arm and knee.
- Then rotate in the opposite direction, opening your chest and reaching that elbow toward the ceiling.
- Repeat for the desired number of repetitions and switch sides.
Form cues
- Keep your knees stacked directly under your hips.
- Move slowly and smoothly through the upper back.
- Breathe out as you open your chest toward the ceiling.
- Stop the movement if you feel any pinching in your lower back.
Breathing: Inhale as you thread your elbow under your torso, and exhale as you open up and reach toward the ceiling.
Common mistakes
- Rushing the rotation, which shifts the work away from the upper back and into the lower back.
- Allowing the hips to slide side to side, which reduces stability in the tabletop position.
- Forcing the elbow too high before your mobility allows, which can strain the shoulder.
Muscles worked
Primary: lats. Secondary: chest, lower back, shoulders.
Suggested sets & reps
Get fitter
2–3 sets × 8–10 reps per side, rest 45–60 s
Lose weight
2–3 sets × 8–10 reps per side, rest 45 s
Build muscle
2–3 sets × 8–10 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp or shooting pain in your shoulder or spine, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back?
Reduce your range of motion and focus on moving strictly from the upper back, keeping your core gently braced.
How often can I practice thoracic mobility movements?
You can safely perform these mobility exercises daily as part of your warm-up or recovery routine.
Can I do this if my shoulders feel tight?
Yes, but keep the reach smaller and never force the joint into a painful range of motion.