Seated Interlaced Fingers Behind Back Version 1
The seated interlaced fingers behind back version 1 is a bodyweight stretching exercise targeting the rhomboids and chest, performed while seated. It involves clasping the hands behind the back and fully extending the arms with a slight head tilt to achieve a deeper chest and upper back opening.
How to do it
- Sit upright in your chair with your spine tall and your feet flat on the ground.
- Clasp both hands behind your lower back with fingers interlaced and palms facing each other.
- Extend your arms fully, gently pressing your knuckles toward the floor while lifting your sternum toward the ceiling.
- Tilt your head slightly back to deepen the chest opening and hold for 20-30 seconds.
- Lower your chin, release your hands, and return to the starting position. Repeat as needed.
Form cues
- Sit tall with a neutral spine
- Keep your shoulders drawn back
- Gently press knuckles toward the floor
- Lift your chest as you extend
- Breathe deeply into your ribcage
Breathing: Inhale to prepare, and exhale slowly as you extend your arms to deepen the stretch.
Common mistakes
- Arching the lower back excessively, which places unnecessary strain on the lumbar spine
- Shrugging shoulders toward ears, which creates tension instead of releasing it
- Holding your breath, which prevents the muscles from fully relaxing into the stretch
- Forcing the range of motion, which can lead to overstretching the shoulder joint
Muscles worked
Primary: rhomboids. Secondary: pectorals, delts.
Suggested sets & reps
Get fitter
2–3 sets, hold for 30 seconds, rest 30s
Lose weight
2–3 sets, hold for 30 seconds, rest 30s
Build muscle
2–3 sets, hold for 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 the movement.
- If you have a history of shoulder injuries, check with a professional before performing deep stretches.
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 interlace my fingers?
You can hold a towel or a strap between your hands to maintain the same shoulder position.
Should I feel this in my neck?
You may feel a light stretch, but if you feel sharp pain, reduce the head tilt immediately.
How often can I do this?
You can perform this stretch multiple times throughout the day, especially after long periods of sitting.