Upper Back Stretch
A standing stretch with the fingers laced and the arms reaching forward while the upper back rounds, spreading the shoulder blades to stretch the rhomboids and mid-back.
Primary muscles
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Lats (Latissimus Dorsi)
- Rear Delts
- Sets
- 2
- Duration
- 20–30 sec
- Rest
- 15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with the feet hip-width apart, fingers laced in front of the chest with the thumbs pointing down.
Press the hands forward, palms facing away, until the arms are straight.
Round the upper back and let the shoulder blades spread apart.
Tuck the chin and hold when you feel a stretch between the shoulder blades.
Stand tall to release.
Breathing: Breathe into the back of the ribcage and reach a little further on each exhale.
Coaching tips
Reach from the shoulder blades
Round up, not down
Knees soft
Common mistakes
Only reaching with the arms
Hinging at the hips
Shrugging
Safety notes
Keep it gentle and skip the chin tuck if it bothers the neck.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.