The upper back stretch is a simple stretch where you reach both arms forward, clasp your hands together, and round your upper back to stretch the rhomboids, mid-traps, and posterior shoulders. It relieves tension between the shoulder blades — common in lifters and desk workers.
Muscle Group
Back
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the rhomboids and mid-traps
- Relieves tension between the shoulder blades
- Counteracts upper-back tightness from rowing and pulling
- Quick and accessible — works anywhere
- No equipment needed
- Excellent between-set or post-workout stretch
How to perform
- Stand tall or sit upright. Extend both arms straight out in front of you at shoulder height.
- Clasp your hands together with fingers interlaced.
- Round your upper back forward. Push your hands away from your body.
- Tuck your chin slightly. Drop your head between your arms.
- Imagine pushing your shoulder blades apart as far as possible.
- Feel the stretch across your upper back, between your shoulder blades.
- Hold for 20 to 30 seconds. Breathe deeply.
- Release and shake out your shoulders.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Upper Back
Primary
Posterior Deltoid
Primary