Mobility

Thread the Needle

The Thread the Needle is a mobility drill for the upper back. Here is how to do it, step by step.

How to do it
ChestFront deltsSide deltsTrapsNeckBicepsForearmsAbsObliquesQuadsAdductorsAbductorsCalvesTibialisSide deltsRear deltsUpper backLatsTrapsLower backNeckTricepsForearmsGlutesHamstringsAbductorsCalves
Main Upper back On the way Rear delts
  • EquipmentNone
  • PatternMobility
  • Repsheld for time
  • One side at a time
Setup

Start on all fours with your hands under your shoulders and knees under your hips.

First cue

Keep the hips over the knees.

How to do the Thread the Needle

Set up. Start on all fours with your hands under your shoulders and knees under your hips.

  1. Slide one arm under your body, palm up, lowering that shoulder toward the mat.
  2. Hold the stretch across the upper back.
  3. Return and reach the same arm up toward the ceiling.
  4. Repeat slowly, then switch sides.

Form cues

  • Keep the hips over the knees.
  • Let the head follow the arm.
  • Move slowly.

Common mistakes

  • Sitting the hips back to cheat the rotation.
  • Rushing the movement.

Muscles worked

Main target: Upper back. The upper back is the muscle between and around the shoulder blades. It pulls the shoulder blades together and back, which is what every row trains and what holds a posture against a long day at a desk.

On the way: Rear delts.

Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.

Variations and preparation

A variation of: Thoracic Rotation.

Track it in StatBlockFit

In the StatBlockFit app the Thread the Needle is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.

Questions

How do you do the Thread the Needle?

Set up: Start on all fours with your hands under your shoulders and knees under your hips. Steps: 1. Slide one arm under your body, palm up, lowering that shoulder toward the mat. 2. Hold the stretch across the upper back. 3. Return and reach the same arm up toward the ceiling. 4. Repeat slowly, then switch sides. Form cues: Keep the hips over the knees. Let the head follow the arm. Move slowly. Common mistakes: Sitting the hips back to cheat the rotation. Rushing the movement.

What muscles does the Thread the Needle work?

It trains the upper back as its main target and works the rear delts on the way.

Free beta

Take it into the app

StatBlockFit does all of this for you, every day, from what you log: the training map, the targets, the recipes and the character. An Android build is in testing now; iOS follows. Write to us and we send you an early build.

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