Back · Isolation movement
Upper-Back Stretch
A isolation exercise that targets the back with secondary work in shoulders. Performed with bodyweight.
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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