Exercise guide · Beginner · Stretch

Upper Back Stretch: How to Do It & Muscles Worked

The upper back stretch is a bodyweight exercise designed to stretch and mobilize the upper back and shoulders. It is performed by extending the arms, interlacing the fingers, and raising the arms overhead while squeezing the shoulder blades together.

Primary muscles
Traps
Secondary muscles
Shoulders
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the upper back stretch
Front view: muscles worked by the upper back stretch. Primary: traps. Secondary: shoulders.
Back view: muscles worked by the upper back stretch. Primary: traps. Secondary: shoulders.
Primary Secondary

How to do the upper back stretch

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

Upper Back Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.