How to do the Back Pec Stretch
Back Pec Stretch is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Shoulders and Chest.
Back Pec Stretch demonstration · © GymiaFit
Back Pec Stretch at a glance
- Primary muscles
- Lats
- Secondary muscles
- Shoulders, Chest
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Back Pec Stretch step by step
- 1Stand tall with your feet shoulder-width apart.
- 2Extend your arms straight out in front of you, parallel to the ground.
- 3Cross your arms in front of your body, with your right arm over your left arm.
- 4Interlock your fingers and rotate your palms away from your body.
- 5Slowly raise your arms up and away from your body, feeling a stretch in your back and chest.
- 6Hold the stretch for 15-30 seconds, then release.
- 7Repeat on the opposite side.
Back Pec Stretch — questions
What muscles does the Back Pec Stretch work?
The Back Pec Stretch primarily targets the Lats. It also recruits the Shoulders, Chest as secondary movers.
What equipment do I need for the Back Pec Stretch?
None — the Back Pec Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Back Pec Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Back Pec Stretch?
Gironda Sternum Chin, Kneeling Lat Stretch, Seated Lower Back Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Back Pec Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.