Interlaced Fingers Behind Back Bent Forward Stretch
Interlaced Fingers Behind Back Bent Forward Stretch is a bodyweight stretching exercise targeting the lats and chest. Folding forward with fingers interlaced behind the back simultaneously opens the chest and stretches the upper and lower back.
How to do it
- Stand with your feet hip-width apart and interlace your fingers behind your back.
- Straighten your arms and gently pull them away from your back.
- Hinge forward at the hips, lowering your torso and allowing your clasped hands to lift overhead.
- Hold for 20-30 seconds, feeling the stretch across your chest, shoulders, and back.
- Slowly return to standing and repeat.
Form cues
- Keep your feet about hip-width apart for stability.
- Interlace your fingers behind your lower back.
- Squeeze your shoulder blades together as you straighten your arms.
- Hinge gently at your hips while folding your torso forward.
- Allow your clasped hands to lift overhead only as far as comfortable.
Breathing: Inhale deeply as you stand tall and interlace your fingers, then exhale smoothly as you hinge forward and let your arms lift.
Common mistakes
- Rounding your lower back while folding, which places unnecessary strain on your spine instead of stretching the intended muscles.
- Forcing your arms straight up too high, which can pinch your shoulders and cause discomfort.
- Bending your knees excessively or locking them completely stiff, throwing off your balance.
- Holding your breath, which prevents your nervous system from fully relaxing into the stretch.
Muscles worked
Primary: lats. Secondary: shoulders, chest.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds hold, rest 30 seconds
Lose weight
3 sets × 20–30 seconds hold, rest 30 seconds
Build muscle
3 sets × 30 seconds hold, rest 45 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have acute shoulder or lower back discomfort, ease off or skip this movement.
- Stop immediately if you experience any sharp pain during the fold.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What should I do if I cannot reach my hands behind my back?
You can hold a small towel or strap between your hands to bridge the distance without straining your shoulders.
Can I do this stretch every day?
Yes, gentle daily stretching is generally safe and helps maintain upper body mobility.
Where should I feel this stretch?
You should feel a gentle opening across your chest, front of your shoulders, and upper back.
Is it normal if my hands don't go very high overhead?
Completely normal. Flexibility improves gradually over time, so focus on the quality of the stretch rather than height.