Standing Back Stretch(Interlaced Fingers Behind Ba
Standing Back Stretch with Interlaced Fingers Behind Back is a bodyweight stretching exercise targeting the lats. Clasping the hands behind the back while standing upright opens the chest and gently stretches the upper back and posterior shoulder.
How to do it
- Stand with your feet shoulder-width apart and interlace your fingers behind your back.
- Straighten your arms and press your knuckles downward.
- Simultaneously lift your chest and pull your shoulders back, feeling a stretch across your lats and chest.
- Hold for 20-30 seconds.
- Release and repeat.
Form cues
- Stand tall with feet shoulder-width apart.
- Interlace your fingers comfortably behind your lower back.
- Straighten your arms and gently press your knuckles toward the floor.
- Lift your chest slightly and breathe into the stretch.
Breathing: Inhale deeply as you set up, and exhale slowly as you gently press your hands down and lift your chest to deepen the stretch.
Common mistakes
- Arching the lower back excessively, which can place unnecessary strain on your lumbar spine instead of focusing on the upper back and chest.
- Bending the elbows too much, which reduces the stretch across the chest and shoulders.
- Holding your breath, which creates body tension and makes it harder to relax into the stretch.
Muscles worked
Primary: lats. Secondary: shoulders, chest.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 seconds hold, rest 30 s
Lose weight
2–3 sets × 20–30 seconds hold, rest 30 s
Build muscle
2–3 sets × 20–30 seconds hold, rest 30 s
Easier, harder & alternatives
Take care if…
- If you have shoulder discomfort or recent injuries, ease off or keep your arms at a shallower angle.
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
Can I do this stretch every day?
Yes, gentle stretching like this can be performed daily to help relieve tension from sitting or daily activities.
What if I cannot interlace my fingers behind my back?
You can hold a small towel or strap between your hands to bridge the distance without straining your shoulders.
Should I feel pain during this stretch?
No, you should only feel a mild, comfortable pulling sensation. Ease off immediately if you feel any sharp or pinching pain.