Seated Back and Shoulders Stretch
Easy
Also known as: Seated Overhead Triceps Stretch
Expert Advice
Your hand does not need to reach far down your back. Let it hang naturally rather than forcing it lower to deepen the stretch.
How-to-do Steps
- Sit upright on a box, step, or any sturdy chair with your feet flat.
- Raise your right arm overhead and bend your elbow, lowering your hand behind your head.
- Place your left hand on your right elbow without pulling your head forward.
- Gently guide your elbow backward until you feel a comfortable upper-arm and side-back stretch.
- Breathe slowly and hold the stretch for the programmed duration.
- Release your elbow gently, lower your arm, and repeat on the other side.
Common Mistakes
- Lower back archesFix: keep your ribs stacked over your pelvis.
- Shoulder pinchesFix: ease the elbow pressure and use a smaller overhead range.
Coach Cues
Ribs downElbow points upGentle pressure only
Short reminders to keep in mind during every set.
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Muscles Worked
Seated Back and Shoulders Stretch primarily targets the Lats, Shoulders, Triceps, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Shoulders25%
Triceps45%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 2?
Easy
The supported position is simple, but reaching overhead behind the head requires shoulder mobility.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Frequently Asked Questions
What muscles does Seated Back and Shoulders Stretch work?
Seated Back and Shoulders Stretch primarily targets the Lats, Shoulders, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Seated Back and Shoulders Stretch?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Seated Back and Shoulders Stretch suitable for beginners?
Yes, Seated Back and Shoulders Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Seated Back and Shoulders Stretch?
Lower back arches: keep your ribs stacked over your pelvis. Shoulder pinches: ease the elbow pressure and use a smaller overhead range.
