Back · Isolation movement
Upper-Back Stretch
A isolation exercise that targets the back with secondary work in shoulders. Performed with bodyweight.
Looping the start and end of the movement.
Primary muscle
Back
Secondary muscles
Shoulders
Equipment
Bodyweight
Difficulty
Beginner
How to perform the Upper-Back Stretch
- Stand tall and interlace the fingers, then extend the arms straight out in front at about shoulder height.
- Round the upper back and push the hands away from you, spreading the shoulder blades apart.
- Tuck the chin and let the head follow the curve of the upper spine so the stretch reaches the whole mid-back.
- Feel the pull across the upper back and between the shoulder blades, breathe, and hold for time.
Suggested working range: 20–45 reps. Default progression: manual.
Common mistakes
- •Keeping the upper back rigid and only pushing with the arms so the shoulder blades never spread.
- •Lifting the chin and looking forward instead of tucking it to round the whole upper spine.
- •Bending the elbows and losing the forward push that creates the stretch across the mid-back.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Upper-Back Stretch fits naturally into hypertrophy and strength splits that prioritize back volume.
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