10 Best Upper Back Stretch Alternatives for Mobility & Pain Relief

The Upper Back Stretch is done standing. Ranked closest by our scoring: the Cable Upper Row and the London Bridge. Three harder versions, Scapula Dips, the Elevator and the Skin The Cat, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Upper Back Stretch

Upper Back StretchPlay demonstration
Primary muscle
Upper Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Shoulders

How to perform Upper Back Stretch
  1. Stand up straight with your feet shoulder-width apart.
  2. Extend your arms straight in front of you, parallel to the ground.
  3. Interlace your fingers and rotate your palms away from your body.
  4. Slowly raise your arms overhead, keeping them straight and parallel to each other.
  5. As you raise your arms, squeeze your shoulder blades together.
  6. Hold the stretch for 15-30 seconds, then release and repeat.
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Ranked Upper Back Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Upper Back Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Standing Pelvic TiltPlay demonstration

    1. Standing Pelvic Tilt

    85% match
    • Spine
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it uses the same equipment, but it works the spinal erectors rather than the upper back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or let them hang by your sides.
    3. Engage your core muscles and tilt your pelvis forward, pushing your lower back towards the wall behind you.
    4. Hold the position for a few seconds, then release and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: spine, not upper back
    • Equipment: bodyweight only, the same as the Upper Back Stretch
    • Body position: standing, the same as the Upper Back Stretch
  2. Scapula DipsPlay demonstration

    Progression

    2. Scapula Dips

    75% match
    • Traps
    • Bodyweight
    • Intermediate
    • Isolation

    A looser match: it uses the same equipment, but it works the traps rather than the upper back.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
    4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not upper back
    • Equipment: bodyweight only, the same as the Upper Back Stretch
    • Body position: standing, the same as the Upper Back Stretch
    • Balance: harder to stay steady on than the Upper Back Stretch
  3. SphinxPlay demonstration

    3. Sphinx

    76% match
    • Spine
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders.
    2. Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor.
    3. Hold this position for a few seconds, making sure to keep your neck in a neutral position.
    4. Slowly lower your chest back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: spine, not upper back
    • Equipment: bodyweight only, the same as the Upper Back Stretch
    • Body position: lying face down, not standing
  4. Best match
    Cable Upper RowPlay demonstration

    4. Cable Upper Row

    74% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound

    A good swap when you have a cable machine to work with, and it still works the upper back.

    How to perform this exercise
    1. Attach a straight bar to a cable machine at chest height.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Keep your back straight and your core engaged.
    5. Pull the bar towards your upper chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement.
    7. Slowly release the bar back to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Upper Back Stretch
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as the Upper Back Stretch
    • Balance: harder to stay steady on than the Upper Back Stretch
  5. London BridgePlay demonstration

    5. London Bridge

    73% match
    • Upper Back
    • Rope
    • Intermediate
    • Compound

    A good swap when you have a rope to work with, and it still works the upper back.

    How to perform this exercise
    1. Attach the rope to a high anchor point.
    2. Stand facing away from the anchor point with your feet shoulder-width apart.
    3. Grasp the rope with an overhand grip, palms facing down.
    4. Lean forward slightly, keeping your back straight and core engaged.
    5. Pull the rope towards your body, squeezing your shoulder blades together.
    6. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Upper Back Stretch
    • Equipment: a suspension trainer, not bodyweight only
    • Body position: standing, the same as the Upper Back Stretch
    • Balance: harder to stay steady on than the Upper Back Stretch
  6. Spine StretchPlay demonstration

    6. Spine Stretch

    72% match
    • Spine
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Place your hands on the ground behind you, fingers pointing towards your body.
    3. Engage your core and slowly lean back, keeping your back straight.
    4. Continue leaning back until you feel a stretch in your spine.
    5. Hold the stretch for a few seconds, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: spine, not upper back
    • Equipment: bodyweight only, the same as the Upper Back Stretch
    • Body position: seated, not standing
  7. Upward Facing DogPlay demonstration

    7. Upward Facing Dog

    71% match
    • Spine
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie face down on the floor with your legs extended behind you.
    2. Place your hands on the floor next to your lower ribs, fingers pointing forward.
    3. Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground.
    4. Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling.
    5. Hold this position for a few breaths, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: spine, not upper back
    • Equipment: bodyweight only, the same as the Upper Back Stretch
    • Body position: lying face down, not standing
  8. ElevatorPlay demonstration

    Progression

    8. Elevator

    71% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Upper Back Stretch
    • Equipment: bodyweight only, the same as the Upper Back Stretch
    • Body position: standing, the same as the Upper Back Stretch
    • Balance: harder to stay steady on than the Upper Back Stretch
  9. Skin The CatPlay demonstration

    Progression

    9. Skin The Cat

    70% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by hanging from a bar with your arms fully extended and your body relaxed.
    2. Engage your core and lift your legs up, bringing your knees towards your chest.
    3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
    4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
    5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Upper Back Stretch
    • Equipment: bodyweight only, the same as the Upper Back Stretch
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Upper Back Stretch
  10. Lever Gripless ShrugPlay demonstration

    10. Lever Gripless Shrug

    68% match
    • Traps
    • Lever
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the seat height and position yourself on the leverage machine.
    2. Grasp the handles with your palms facing inwards and your arms fully extended.
    3. Keeping your back straight, exhale and elevate your shoulders as high as possible.
    4. Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not upper back
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as the Upper Back Stretch

Upper Back Stretch FAQ

What muscles does Upper Back Stretch work?

The Upper Back Stretch increases thoracic extension and scapular retraction, targeting thoracic erectors, rhomboids, and the middle and lower trapezius. It also lengthens anterior shoulder tissues, relieving pec minor tightness. Cue: initiate the movement from between the shoulder blades rather than jutting the chin.

What is the best bodyweight alternative to Upper Back Stretch?

Quadruped thoracic rotations (thread-the-needle) are the top bodyweight substitute. From all fours, thread one arm under the opposite armpit then rotate up toward the ceiling; keep hips square and initiate motion from the T-spine to load rotators and upper-back stabilizers.

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