# Upper Back Stretch

A standing stretch that reaches the arms forward to spread the shoulder blades, then opens the arms down and back to draw them together. Loosens the upper back and rear shoulders with no equipment.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/upper-back-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/upper-back-stretch/

## Muscles worked

- Rhomboids: 7/10
- Traps: 6/10
- Rear delts: 5/10
- Lats: 4/10
- Teres major: 3/10

## How to do the Upper Back Stretch

1. Stand tall, arms straight ahead at shoulder height, hands joined.
2. Round your upper back and reach forward to spread your shoulder blades.
3. Sweep your arms down and back, palms forward, shoulder blades together.
4. Hold each position briefly, breathing normally, and repeat.

### Full technique — 6 steps

1. Stand tall with feet about hip width and arms relaxed at your sides.
2. Reach both arms straight forward at shoulder height and join your hands.
3. Round your upper back and reach your hands forward, letting your shoulder blades slide forward.
4. Lower both arms down and slightly back, turning your palms forward.
5. Squeeze your shoulder blades together and open your chest, keeping your shoulders down.
6. Hold each position while breathing normally, then repeat for the planned time.

## Common mistakes

- Letting the shoulder shrug upward
- Bending the elbows during the reach
- Arching the lower back
- Holding the breath
- Forcing painful range

## Form cues

- Keep shoulders down
- Reach fully forward
- Turn palms forward
- Neck stays neutral
- Stop below pain

## How much to do

- **Strength**: 2–3 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 20 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Upper Back Stretch work?

Primary: Rhomboids 7/10, Traps 6/10. Also works: Rear delts 5/10, Lats 4/10, Teres major 3/10.

### When should I do the Upper Back Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Upper Back Stretch?

Strength: 2–3 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2–3 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 20 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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