Seated Interlaced Fingers Behind Back 1
The seated interlaced fingers behind back 1 is a bodyweight stretching exercise targeting the rhomboids. It involves clasping the hands behind the back and drawing them downward to open the chest and engage the upper back muscles, counteracting the forward posture common with desk work.
How to do it
- Sit upright in your chair with your feet flat on the floor.
- Reach both arms behind your back and interlace your fingers together with your palms facing inward.
- Gently pull your clasped hands downward and slightly away from your back, lifting your chest and squeezing your shoulder blades together.
- Hold the position for 20-30 seconds, breathing steadily and feeling the stretch across your chest and upper back.
- Release your hands and return to the starting position. Repeat as desired.
Form cues
- Sit tall with your spine neutral.
- Interlace fingers firmly behind your back.
- Draw your shoulders down and away from ears.
- Gently lift your chest toward the ceiling.
- Keep your neck relaxed and gaze forward.
Breathing: Inhale deeply to expand your chest, and exhale slowly to sink deeper into the stretch.
Common mistakes
- Arching the lower back: can lead to unnecessary strain.
- Shrugging shoulders: reduces the effectiveness of the chest opening.
- Holding breath: prevents the muscles from fully relaxing into the stretch.
- Forcing hands too high: may cause shoulder discomfort if you lack mobility.
Muscles worked
Primary: rhomboids. Secondary: pectorals, delts.
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 shoulder joints, ease off or choose a gentler option.
- If you have a history of shoulder injuries, check with a professional before performing this movement.
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
Should I feel pain during this stretch?
You should feel a gentle tension or pull. If you feel sharp or stabbing pain, stop immediately and ease off.
How often can I do this at my desk?
You can perform this stretch several times throughout the day whenever you feel tension building in your shoulders.
What if my fingers don't interlace easily?
It is perfectly fine to just reach your hands toward each other or hold onto a towel or strap between your hands.