Interlaced Fingers Behind Back Stretch
Interlaced Fingers Behind Back Stretch is a bodyweight stretching exercise targeting the pectorals and anterior deltoids. Clasping the hands behind the back and opening the chest relieves tightness from prolonged sitting or pressing exercises.
How to do it
- Stand with your feet shoulder-width apart and interlace your fingers behind your back.
- Straighten your arms and gently pull them downward and away from your body.
- Squeeze your shoulder blades together and lift your chest toward the ceiling.
- Hold for 20-30 seconds.
- Release and repeat as desired.
Form cues
- Stand tall with feet shoulder-width apart.
- Interlace your fingers securely behind your back.
- Straighten your arms without locking your elbows.
- Squeeze your shoulder blades together gently.
- Breathe deeply while opening your chest forward.
Breathing: Inhale deeply as you set up, and exhale slowly to let your chest open further with each breath.
Common mistakes
- Arching the lower back excessively, which places unnecessary strain on your spine instead of opening the chest.
- Bending the elbows too much, which reduces the stretch across the front of the shoulders.
- Holding your breath, which creates body tension and makes it harder to relax into the stretch.
Muscles worked
Primary: pectorals. Secondary: shoulders, back.
Suggested sets & reps
Get fitter
2-3 sets × 20-30 seconds hold, rest 30 seconds
Lose weight
2-3 sets × 20-30 seconds hold, rest 30 seconds
Build muscle
2-3 sets × 20-30 seconds hold, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort, ease off the depth of the stretch.
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
What if I cannot reach my fingers behind my back?
You can hold a small towel or strap between your hands until your shoulder flexibility improves.
How often should I do this stretch?
You can perform this daily, especially after prolonged sitting or computer work.
Should I feel pain during this stretch?
No, you should only feel a gentle pulling sensation in your chest and shoulders, never sharp pain.