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Back · Body Weight
Upper Back Stretch
Upper Back Stretch is a beginner isolation flexibility exercise that works the upper back (back), with the shoulders and middle back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Upper Back · Rhomboids, Trapezius
Secondary muscles
- Shoulders · Deltoids
- Middle Back · Latissimus Dorsi, Teres Major
How to do Upper Back Stretch
- 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.
- Lower both arms backward, bringing them to your sides just past behind your hips.
- Hold the stretch for 20-30 seconds, feeling a gentle squeeze in your upper back and shoulder blades.
- Release and repeat for the desired number of repetitions.
Form tips
- Breathe deeply and steadily, relaxing into the stretch.
- Avoid shrugging your shoulders up towards your ears; keep them relaxed.
- Do not overextend your arms; the stretch should be gentle and not cause pain.
Upper Back Stretch alternatives
More upper back exercises
Upper Back Stretch FAQ
What muscles does Upper Back Stretch work?
Upper Back Stretch mainly works the upper back in the back (Rhomboids and Trapezius). The shoulders and middle back work as secondary muscles.
What equipment do you need for Upper Back Stretch?
None. Upper Back Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Upper Back Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Upper Back Stretch good for beginners?
Yes. Upper Back Stretch is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Upper Back Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Upper Back Stretch?
Other exercises for the upper back include Foam Roller Back, Barbell Back Wide Shrugs, Cable 30 Degree Shrug and Cable Silverback Shrug.
For developers
Use Upper Back Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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