Bench T-Spine Mob

Technique

How to perform Bench T-Spine Mob

1. Kneel facing a bench and hold a dowel with your palms up and hands slightly wider than shoulder-width.
2. Rest both elbows on the bench with your elbows bent and the dowel above your head.
3. Keep your lower back controlled as you move your hips back and lower your chest between your arms.
4. Allow your upper back to extend while the supported arms move overhead relative to your torso, without forcing your lower back into an arch.
5. Pause in the comfortable stretched position, then reverse the movement under control.
6. Repeat smoothly while keeping the elbows supported and the hands in place on the dowel.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Triceps Long Head, Teres Major.