How to do the Upper Back Stretch
Upper Back Stretch is a beginner multi-joint compound pushing exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Shoulders.
Upper Back Stretch demonstration · © GymiaFit
Upper Back Stretch at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Shoulders
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Upper Back Stretch step by step
- 1Stand up straight with your feet shoulder-width apart.
- 2Extend your arms straight in front of you, parallel to the ground.
- 3Interlace your fingers and rotate your palms away from your body.
- 4Slowly raise your arms overhead, keeping them straight and parallel to each other.
- 5As you raise your arms, squeeze your shoulder blades together.
- 6Hold the stretch for 15-30 seconds, then release and repeat.
2 free workouts use it
Upper Back Stretch — questions
What muscles does the Upper Back Stretch work?
The Upper Back Stretch primarily targets the Upper Back. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Upper Back Stretch?
None — the Upper Back Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Upper Back 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 Upper Back Stretch?
Elevator, Skin The Cat, Standing Archer 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 Upper Back 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.