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Visual demonstration of the Upper Back Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Trapezius
Secondary muscles
Upper back Shoulders
Exercise guide

Upper Back Stretch

4 steps Updated 29/08/2026

Upper Back Stretch is a bodyweight exercise targeting Upper Back (Rhomboids, Trapezius).

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart and extend your arms straight out in front of you at shoulder height, rounding your upper back and pushing your hands forward.
  2. Lower both arms backward, bringing them to your sides just past behind your hips.
  3. Hold the stretch for 20-30 seconds, feeling a gentle squeeze in your upper back and shoulder blades.
  4. Release and repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Upper Back Stretch

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