Back · Bodyweight
Dynamic Back Stretch
How to do the dynamic back stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Clasp your hands in front of you with arms straight at shoulder height. Round your upper back and reach your hands away, spreading your shoulder blades, then draw back and repeat in a slow, controlled rhythm to open the upper back.
- 1The space between your shoulder blades widening as you reach
- 2Shoulders staying down so the stretch sits in the upper back
- 3Length building through the back of the torso, not the neck
Common mistakes
- Shrugging your shoulders up toward your ears
- Jamming your neck forward as you reach
- Bouncing into the end range instead of moving smoothly
Muscles worked
The dynamic back stretch mainly works the mid traps, with the lower traps assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- LatsMinor
- Rear DeltsMinor
Kovo programs the dynamic back stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.