Seated Interlaced Back
The seated interlaced back is a bodyweight stretching exercise targeting the rhomboids, performed while seated in a chair. It involves interlacing the fingers and pressing the arms forward while rounding the upper back to stretch the muscles between the shoulder blades, promoting upper back mobility and tension relief.
How to do it
- Sit upright in your chair with your feet flat on the floor and your back straight.
- Interlace your fingers and extend both arms straight out in front of you at shoulder height, palms facing outward.
- Round your upper back and push your palms forward, separating your shoulder blades and feeling a stretch through the middle of your back.
- Hold the stretched position for 20-30 seconds, breathing deeply.
- Release and return to the upright starting position. Repeat for the desired number of repetitions.
Form cues
- Sit tall to start
- Interlace fingers firmly
- Reach forward with palms
- Round your upper back
- Breathe into your back
Breathing: Inhale deeply as you prepare, and exhale slowly as you round your back and reach forward to deepen the stretch.
Common mistakes
- Shrugging shoulders: This creates unnecessary tension in the neck.
- Tensing your jaw: This prevents full relaxation during the stretch.
- Holding your breath: This limits the effectiveness of the stretch.
- Over-stretching: Pushing too hard can cause strain instead of relief.
Muscles worked
Primary: rhomboids. Secondary: traps, delts.
Suggested sets & reps
Get fitter
2-3 sets x 30 seconds, rest 30s
Lose weight
2-3 sets x 30 seconds, rest 30s
Build muscle
2-3 sets x 30 seconds, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or spine, ease off immediately.
- If you have a history of spinal injury, check with a professional before starting.
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?
You can perform this stretch throughout the day whenever you feel tension, or as part of a daily mobility routine.
Where should I feel the stretch?
You should feel a gentle pulling sensation between your shoulder blades.
Does it matter which finger is on top?
No, simply interlace them in the way that feels most natural to you.