Back · Bodyweight
Roll Kneeling Upper Back Rotation
How to do the roll kneeling upper back rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Kneel with a foam roller in front of you and one forearm resting on it. Rotate your upper back by reaching the free arm under and across, then open it toward the ceiling, working rotation through the thoracic spine. Move slowly and switch sides.
- 1Rotation opening through the upper back
- 2A stretch across the mid-back and shoulder blade
- 3Controlled reach as the chest opens upward
Common mistakes
- Don't force rotation from the lower back
- Avoid rushing through the twist
- Don't let the supporting shoulder collapse
Muscles worked
The roll kneeling upper back rotation mainly works the mid traps, with the obliques, lats, lower traps, and rear delts assisting.
- Mid TrapsPrimary
- ObliquesSupport
- LatsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- External RotatorsMinor
Kovo programs the roll kneeling upper back rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.