Back · Bodyweight
Upper Back Stretch
How to do the upper back stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Back
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Clasp your hands in front of you with your arms straight and gently reach them forward at shoulder height. Let your upper back round slightly and spread your shoulder blades apart until you feel a stretch between them. Hold while breathing steadily.
- 1Feel the space between your shoulder blades widen as you reach your hands away from your body
- 2Keep your shoulders down and your chin relaxed so the stretch sits across the upper back instead of your neck
- 3Use the reach to create length, not tension, through the back of the torso
Common mistakes
- Do not shrug your shoulders up toward your ears or jam your neck forward
- Avoid collapsing your low back or turning the movement into a full spinal crunch
- Do not force the hands too far forward if it causes pinching in the front of the shoulders
Muscles worked
The upper back stretch works the mid traps and lower traps.
- Mid TrapsSupport
- Lower TrapsSupport
- Rear DeltsMinor
Kovo programs the upper 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 April 2026.