Standing Back Fly Stretch
Standing Back Fly Stretch is a bodyweight stretching exercise targeting the traps and rear deltoids. The reverse fly motion from a slightly hinged position opens the chest, activates the upper back, and improves shoulder blade mobility.
How to do it
- Stand with your feet shoulder-width apart and hinge slightly forward at your hips.
- Extend both arms in front of you at chest height, palms facing each other.
- Sweep both arms back and out to the sides in a fly motion, squeezing your shoulder blades together.
- Return to the starting position in a controlled motion.
- Repeat for the desired number of repetitions.
Form cues
- Hing slightly forward from your hips with a tall spine
- Keep a soft bend in your elbows throughout the movement
- Squeeze your shoulder blades together at the back of the motion
- Move in a slow and controlled sweep rather than using momentum
Breathing: Inhale as you extend your arms in front of you, and exhale smoothly as you sweep your arms back to open your chest.
Common mistakes
- Rounding the lower back during the hinge, which places unnecessary strain on your spine
- Using momentum to swing the arms instead of relying on controlled upper back activation
- Shrugging the shoulders up toward the ears, which prevents proper engagement of the upper back
Muscles worked
Primary: traps. Secondary: shoulders, lats.
Suggested sets & reps
Get fitter
2–3 sets × 10–12 repetitions as part of a daily movement routine
Lose weight
2–3 sets × 10–15 slow repetitions, focusing on mobility and breath
Build muscle
3 sets × 12–15 controlled repetitions to encourage upper back endurance
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or shooting pain in your shoulders or back, ease off and stop immediately.
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 stretch in my lower back?
No. You should feel this primarily in your upper back and between your shoulder blades. If your lower back aches, check that you are hinging gently and keeping your core engaged.
How often can I do the Standing Back Fly Stretch?
You can perform this movement daily, especially if you spend a lot of time sitting or hunching over a desk.
Do I need any equipment for this exercise?
No equipment is needed. This is a bodyweight movement relying entirely on your own control and range of motion.