Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateIsolationBodyweight
Upper Back Stretch
Upper Back · Back
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Stand up straight with your feet shoulder-width apart.
- 2
Extend your arms straight in front of you, parallel to the ground.
- 3
Interlace your fingers and rotate your palms away from your body.
- 4
Slowly raise your arms overhead, keeping them straight and parallel to each other.
- 5
As you raise your arms, squeeze your shoulder blades together.
- 6
Hold the stretch for 15-30 seconds, then release and repeat.
Muscles worked
Primary
Upper Back
shoulders
Secondary
shoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Resistance band
Band One Arm Standing Low Row
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Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
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Barbell
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Barbell
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Barbell
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Barbell
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Barbell
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Alternatives
Resistance band
Band One Arm Standing Low Row
Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
Barbell Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
Barbell
Barbell One Arm Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Pendlay Row
Upper Back · Back
Advanced12