Back Exercise · Body Weight
Upper Back Stretch
The Upper Back Stretch is a flexibility movement for the upper back. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement steps- Category
- Back
- Equipment
- Body Weight
- Target
- Upper Back
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Upper Back Stretch
- Stand tall with your feet set shoulder-width apart.
- Reach your arms straight out in front of you, level with the floor.
- Lace your fingers together and turn your palms to face away from your body.
- Raise your arms slowly overhead, keeping them straight and side by side.
- As your arms rise, draw your shoulder blades together.
- Maintain the stretch for 15 to 30 seconds, then release and repeat.
Quick Exercise Facts
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Upper Back Stretch mainly targets your Upper Back, with your Shoulders helping support the movement.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
FAQ
- What muscles does the Upper Back Stretch stretch?
- The Upper Back Stretch is a stretch for the upper back. Use the setup shown in the demonstration and stay within a comfortable range.
- What equipment do I need for the Upper Back Stretch?
- You do the Upper Back Stretch with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Upper Back Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the Upper Back Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.