Bench T-Spine Mob

Technique

How to perform Bench T-Spine Mob

1. Hold a dowel with a supinated grip, hands just wider than shoulder‑width, and kneel a forearm’s length in front of a flat bench.
2. Place both elbows on the bench, bending them to roughly 90 degrees while keeping the dowel just above your head.
3. Brace your core to lock your lumbar spine - this is your starting position.
4. Inhale to prepare, then exhale as you hinge at the hips and lower your head and chest toward the floor, allowing the dowel to travel behind your head while your elbows stay anchored on the bench.
5. Continue until you feel a stretch through your thoracic spine, lats, and triceps, ensuring your hands remain fixed on the dowel and your elbows never leave the bench.
6. Pause briefly, then inhale as you press gently into the bench and return to the upright starting position under control.
7. Repeat for the prescribed repetitions, maintaining a smooth, steady tempo throughout.

Programming relevance

Muscles involved

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