Desk Upper Body and Arms Stretch
The desk upper body and arms stretch is a bodyweight stretching exercise targeting the rhomboids, performed using a desk as a prop. It involves reaching forward with both arms and drawing the upper body back to stretch the upper back, deltoids, and triceps simultaneously.
How to do it
- Stand facing your desk and reach both arms forward, placing your hands flat on the surface.
- Walk your feet backward and lower your chest below the level of the desk, allowing your arms to stretch forward.
- Round your upper back and actively pull your hips away from the desk, feeling a stretch through your upper back and arms.
- Hold for 20-30 seconds, breathing deeply and letting your shoulders relax.
- Walk your feet forward and return to standing. Repeat for the desired number of repetitions.
Form cues
- Keep your hands firmly planted
- Walk your feet back slowly
- Let your chest sink toward the floor
- Round your upper back gently
- Keep your neck long and relaxed
Breathing: Inhale deeply as you prepare, and exhale slowly as you settle into the stretch to help your muscles release tension.
Common mistakes
- Locking your elbows: can strain the joint instead of stretching the muscle
- Holding your breath: limits relaxation and reduces the effectiveness of the stretch
- Arching the lower back: shifts the focus away from the upper back and may cause discomfort
- Moving too quickly: prevents the muscles from fully releasing tension
Muscles worked
Primary: rhomboids. Secondary: delts, triceps.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 30 s
Lose weight
3 sets × 30 seconds, rest 30 s
Build muscle
3 sets × 30 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or back, ease off immediately.
- If you have a history of shoulder injuries, check with a professional before performing deep overhead stretches.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this stretch?
You can perform this stretch throughout the day whenever you feel stiff, especially after long periods of sitting.
What if I feel a sharp pain?
Stop immediately. Stretching should feel like a gentle tension, never sharp or stabbing.
Do I need a specific type of desk?
Any sturdy, waist-height surface that won't slide away will work perfectly.