Upper-Back Stretch

How to perform the Upper-Back Stretch

1. Stand tall and interlace the fingers, then extend the arms straight out in front at about shoulder height.
2. Round the upper back and push the hands away from you, spreading the shoulder blades apart.
3. Tuck the chin and let the head follow the curve of the upper spine so the stretch reaches the whole mid-back.
4. Feel the pull across the upper back and between the shoulder blades, breathe, and hold for time.

Suggested working range: 20–45 seconds. 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 one of these when the equipment is taken or the main lift has stalled.

Conventional Deadlift

Back · Barbell

Barbell Row

Back · Barbell

Pull-Up

Back · Bodyweight

Lat Pulldown

Back · Machine

Seated Cable Row

Back · Cable