Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
    Chest, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Rock Back Extension Rotation Overview

The rock back extension rotation drill is a form of dynamic stretching that warm up the muscles of the upper back and shoulders.

Dynamic stretching is critical prior to performing your workouts as it allows you to activate your central nervous system and engage the muscle groups you’ll use later in your workout. Incorporating them into your warm up routine will help you get better results and avoid injury.

Rock Back Extension Rotation Instructions

  1. Setup in a quadruped position with your hands directly underneath your shoulders and your knees underneath your hips.
  2. Ensure that your toes are tucked underneath and your ankles are flexed.
  3. Push your hips back and exhale while keeping your pelvis neutral.
  4. Once your hips are slightly below parallel, put one hand on the back of your head, exhale, and rotate your upper back towards the ceiling by leading with the elbow and following with your eyes.
  5. Once you run out of range of motion within the upper back, rotate back to the starting position.
  6. Repeat for the desired number of repetitions on both sides.

Rock Back Extension Rotation Tips

  1. Don’t use momentum during the rotation, control the movement actively using your musculature.
  2. As you rotate, make sure your head and eyes follow your hand.
  3. Don’t allow the hips to change position as your upper back rotates. The movement should be relegated to only your shoulders.
  4. Make sure not to push the head forward with the hand as you rotate.