Upper Back Stretch
How to do the Upper Back Stretch
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Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.
How to program the Upper Back Stretch
Sets and reps
As an isolation movement, the Upper Back Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Upper Back Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Upper Back Stretch work?
The Upper Back Stretch primarily targets the Middle Back. It also recruits the Middle Back as supporting muscles.
What equipment do I need for the Upper Back Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Upper Back Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
