PlanWorkouts

Exercise 1365 · REF GSDioYu

Upper Back Stretch exercise animation

Upper Back Stretch

Category
Back
Equipment
Body Weight
Target
Upper Back

Rounding the upper back forward while reaching the arms out, often against a wall or bar, stretches the muscles between the shoulder blades that tend to tighten from rowing and pulling work. It's a useful counter-stretch to add after a back-focused session, since a lot of upper-back training shortens these muscles without ever lengthening them back out. Hold the position rather than pulsing in and out of it.

How to Do the Upper Back Stretch

  1. Stand up straight with your feet shoulder-width apart.
  2. Extend your arms straight in front of you, parallel to the ground.
  3. Interlace your fingers and rotate your palms away from your body.
  4. Slowly raise your arms overhead, keeping them straight and parallel to each other.
  5. As you raise your arms, squeeze your shoulder blades together.
  6. Hold the stretch for 15-30 seconds, then release and repeat.

Muscles Worked

The Upper Back Stretch primarily targets the Upper Back, with Shoulders as the primary synergist muscle group.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Upper Back Stretch work?
The Upper Back Stretch primarily targets the upper back, with the shoulders as the main supporting muscle group.
What equipment do I need for the Upper Back Stretch?
The Upper Back Stretch is done with no equipment — just body weight.
What's a good alternative to the Upper Back Stretch?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.