Seated Thoracic Rotation

About This Exercise

A seated mid-back rotation drill that limits lower-body contribution and keeps the focus on controlled thoracic motion.

1Setup

Sit tall on a bench or chair with feet planted. Cross the arms over the chest or hold a light dowel across the shoulders if available.

2Execution

Rotate the upper back to one side without shifting the hips, then return to center and repeat to the other side. Keep the movement slow and symmetrical.

Pro Tips

• Stay tall instead of leaning into the turn
• Keep the hips quiet so the rotation comes from the mid-back
• Use a smaller range if the low back starts helping
• Pause briefly at the end of each controlled rotation