Back to exercises
Stretchingbeginner

Upper Back Stretch

How do you do an upper back stretch?

A beginner stretching exercise done using just your bodyweight that mainly works the middle back, with help from the middle back. Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward. Start light, keep two clean reps in reserve, and add weight only when every rep looks the same.

Updated

Primary
Middle Back
Secondary
Middle Back
Equipment
None
Level
beginner

Upper Back Stretch demonstration

Upper Back Stretch, starting position
Upper Back Stretch, starting position
Upper Back Stretch, finishing position
Upper Back Stretch, finishing position

How to Perform

  1. 1Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •This is a great exercise for beginners - focus on form over reps

Muscles Worked

FrontFront view. Muscles worked: middle back; also middle back
BackBack view. Muscles worked: middle back; also middle back
Middle BackMiddle Back

Exercise Details

Category
Stretching
Force
static
Mechanic
N/A
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

Want workout programs?

Get structured workout plans using this exercise and more.

Browse Programs

Frequently Asked Questions

What muscles does Upper Back Stretch work?

Upper Back Stretch primarily targets the Middle Back. It also works the Middle Back as secondary muscles.

What equipment do I need for Upper Back Stretch?

Upper Back Stretch requires no equipment - it's a bodyweight exercise.

Is Upper Back Stretch suitable for beginners?

Yes, Upper Back Stretch is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Upper Back Stretch

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Rhomboids-SMR

Middle Back

View exercise

Middle Back Stretch

Middle Back

View exercise

Spinal Stretch

Middle Back

View exercise