---
title: "Upper Back Stretch"
description: "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."
locale: en
slug: upper-back-stretch
url: "https://hi.fitness/exercises/upper-back-stretch"
primaryMuscle: "Lats"
secondaryMuscles: ["Front delts"]
equipment: ["Bodyweight"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/1cdd6281-upper-back-stretch.mp4"
updatedAt: 2026-09-13T18:55:02+00:00
---
# 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.

## How to do 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.

## 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.

## Similar exercises

- [Back Stretch Standing with Bench](https://hi.fitness/exercises/back-stretch-standing-with-bench) - Lats · Bench
- [Side Lying Floor Stretch](https://hi.fitness/exercises/side-lying-floor-stretch) - Lats · Mat
- [Exercise Ball Lat Stretch](https://hi.fitness/exercises/exercise-ball-lat-stretch) - Lats · Stability ball
- [Exercise Ball Lying Side Lat Stretch](https://hi.fitness/exercises/exercise-ball-lying-side-lat-stretch) - Lats · Stability ball
- [Exercise Ball Lying Side Lat Stretch V.2](https://hi.fitness/exercises/exercise-ball-lying-side-lat-stretch-v-2) - Lats · Stability ball
- [Pull Up Normal Grip](https://hi.fitness/exercises/pull-up-normal-grip) - Lats · Pull-up bar
- [Pull Up Wide Grip](https://hi.fitness/exercises/pull-up-wide-grip) - Lats · Pull-up bar
- [Chin Up](https://hi.fitness/exercises/chin-up) - Lats · Pull-up bar