Quick Answer
Thread The Needle is a beginner stretching exercise that targets your upper back and shoulders. It uses only your bodyweight. Start on all fours with your wrists under your shoulders and knees under your hips.
Video Tutorial
How to Perform the Thread The Needle
- 1
Start on all fours with your wrists under your shoulders and knees under your hips.
- 2
Reach one arm under your body, sliding it along the floor toward the opposite side.
- 3
Lower your shoulder and temple to the ground, feeling the stretch in your upper back.
- 4
Hold the stretch, breathing into the twist.
- 5
Return to all fours and repeat on the other side.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Thread The Needle isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Thread The Needle work?
The Thread The Needle primarily works your upper back and shoulders. Secondary muscles include the obliques and lower back.
What equipment do I need for the Thread The Needle?
The Thread The Needle needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Thread The Needle suitable for beginners?
Yes. The Thread The Needle is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Thread The Needle should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Thread The Needle every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train upper back and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.