Quick Answer
Open Book Stretch is a beginner mobility exercise that targets your middle back. It uses only your bodyweight. Lie on your side with knees bent and arms extended in front of you, palms touching.
Video Tutorial
How to Perform the Open Book Stretch
- 1
Lie on your side with knees bent and arms extended in front of you, palms touching.
- 2
Rotate your top arm and torso backward, trying to touch your shoulder blade to the floor.
- 3
Keep your knees together throughout the movement and return to the starting position.
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.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
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 Open Book Stretch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Rhomboids Foam Rolling
Middle Back, Upper Back • Foam Roll
Cat-Cow
Lower Back, Middle Back • Body Only
Spinal Twist
Middle Back, Obliques • Body Only
Upper Back Stretch
Middle Back, Upper Back • Body Only
Hands Clasped Upper Back Stretch
Middle Back, Upper Back • Body Only
Mid-Back Shrug
Middle Back, Traps • Dumbbell
Frequently Asked Questions
What muscles does the Open Book Stretch work?
The Open Book Stretch primarily works your middle back. Secondary muscles include the chest and obliques.
What equipment do I need for the Open Book Stretch?
The Open Book Stretch 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 Open Book Stretch suitable for beginners?
Yes. The Open Book Stretch 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 Open Book Stretch 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 Open Book Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.