Upper Back Stretch
Upper Back Stretch is ready for real load and honest reps, using pure bodyweight leverage to deliver a thicker, wider upper back.
How to do Upper Back Stretch
- Stand up straight with your feet shoulder-width apart.
- Extend your arms straight in front of you, parallel to the ground.
- Interlace your fingers and rotate your palms away from your body.
- Slowly raise your arms overhead, keeping them straight and parallel to each other.
- As you raise your arms, squeeze your shoulder blades together.
- Hold the stretch for 15-30 seconds, then release and repeat.
Upper Back Stretch Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common Upper Back Stretch Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Easier and Harder Than Upper Back Stretch
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Upper Back Stretch — Frequently Asked Questions
How do you do the Upper Back Stretch?
Stand up straight with your feet shoulder-width apart. Extend your arms straight in front of you, parallel to the ground. Interlace your fingers and rotate your palms away from your body. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Upper Back Stretch work?
The Upper Back Stretch primarily targets the upper back. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Upper Back Stretch should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Upper Back Stretch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Upper Back Stretch?
Try the Dumbbell Bent Over Row, Barbell Reverse Grip Bent Over Row or the Cable Standing Row (v-bar). Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
