Dumbbell Bent Over T-Spine Rotation

How To Do A Dumbbell Bent Over T-Spine Rotation Correctly

The Dumbbell Bent Over T-Spine Rotation is a great mobility exercise for the upper body, in particular, the thoracic spine.

You can also do this movement without dumbbells.

To get started:

1. Stand with your feet just outside hip width, while holding a pair of light dumbbells with a palms facing in grip, down in front of you.
2. Bend at the waist to get into the same position as a dumbbell bent over row.
3. Keeping your hips square and your belly button pointing towards the ground, rotate your upper back to one side, while extending your top arm straight up towards the ceiling, and your bottom arm hanging towards the floor.
4. Follow the rising arm with your eyes.
5. Pause to feel a good stretch, then return your arm back to the starting position.
6. Next, repeat the same movement but this time, rotate your opposite arm to the ceiling, while rotating your upper back to the other side.
7. Continue alternating arms for reps.

Primary Muscles Worked

T-Spine Rotation Variations

• Straight Arm T-Plank Rotation
• Step Down Step Up Straight Arm T-Plank Rotation
• Quadruped Cable T Rotation