Back · Bodyweight
Roll Middle Back Lying on Floor
How to do the roll middle back lying on floor, 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
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back with a foam roller positioned across your mid-back. Support your head with your hands and brace your core, then roll slowly up and down the middle of your back. Pause on tight spots and let the tissue release.
- 1Release through the muscles along the mid-back
- 2Even pressure across both sides of the spine
- 3Tension melting as you breathe out
Common mistakes
- Don't roll onto your lower back or neck
- Avoid rolling directly over the spine itself
- Don't rush the passes over tender areas
Muscles worked
The roll middle back lying on floor mainly works the mid traps, with the lats, upper traps, and lower traps assisting.
- Mid TrapsPrimary
- LatsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Upper AbsMinor
Kovo programs the roll middle back lying on floor 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.