Seated Interlaced Fingers Behind Back Stretch
The seated interlaced fingers behind back stretch is a bodyweight stretching exercise targeting the rhomboids, performed while seated. It involves interlacing the hands behind the body and extending the arms to open the chest and stretch the pectoral and upper back muscles simultaneously.
How to do it
- Sit tall in your chair with your core engaged and your feet flat on the floor.
- Bring both arms behind your back and interlace your fingers with your palms facing inward.
- Straighten your arms fully and gently pull them downward while drawing your shoulder blades firmly together and lifting your chest upward.
- Hold this stretch for 20-30 seconds, breathing deeply into your chest.
- Release the hands and relax back to the starting position. Repeat for the desired number of repetitions.
Form cues
- sit tall in your chair
- keep your chin tucked
- interlace fingers firmly
- draw shoulder blades together
- lift your chest toward the ceiling
Breathing: Inhale deeply to expand your chest, then exhale slowly as you gently deepen the stretch.
Common mistakes
- arching your lower back: this shifts the stretch away from your shoulders and puts unnecessary strain on your spine.
- shrugging your shoulders: this creates tension in the neck rather than releasing it.
- holding your breath: shallow breathing limits your ability to relax into the stretch.
Muscles worked
Primary: rhomboids. Secondary: pectorals, traps.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, rest 30s
Lose weight
3 sets x 30 seconds, rest 30s
Build muscle
3 sets x 30 seconds, rest 30s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your shoulders or neck, ease off or stop immediately.
- If you have a history of shoulder injuries, 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
Should I feel this in my lower back?
No. If you feel it in your lower back, you are likely arching too much. Focus on keeping your core engaged and lifting your chest rather than leaning back.
How often can I do this?
You can perform this stretch multiple times throughout the day, especially if you spend long hours sitting at a desk.
What if I cannot reach my hands behind my back?
You can hold a towel or a strap between your hands to bridge the gap until your shoulder mobility improves.