Beginner
Tier D in StretchEagle Arms Stretch
Standing Upper Back Stretch
2sets
30stime
10srest
~2.8kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inUpper back
A comfortable stretch (about 5–7 out of 10) in the target area that eases as you breathe out.
Key cue (the coach says it during the set)“Breathe out long and relax a little deeper.”
Tempo · Hold 20–40 s, breathe slowly
Feel it somewhere else? Fix it like this
- Barely felt itBarely stretching? Move a little further or change the angle until you feel the target.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Think about reaching forward with your hands while your mid-back pushes back.
- A quick desk-break stretch for a tight upper back.
Common mistakes
- Shrugging the shoulders up toward the ears.
Breathing
Breathe into your upper back and feel it widen as you inhale.