Suspension Upper Back Stretch

Suspension Upper Back Stretch

The Suspension Upper Back Stretch is a fantastic exercise for individuals looking to improve their upper body flexibility and relieve tension in the back muscles. This exercise primarily targets the muscles of the upper back, including the rhomboids, trapezius, and posterior deltoids. To perform this stretch, you'll need a suspension trainer, such as TRX or gymnastic rings. Begin by securely setting up the suspension trainer, making sure it hangs at chest height. Stand facing the suspension trainer and grip the handles with your palms facing each other. With your arms fully extended, step backward to create tension in the trainer. Slowly walk your feet forward, leaning your body away from the trainer as you go. You will feel a gentle stretch in your upper back and shoulders. Adjust your body position by walking your feet closer or farther away from the anchor point to increase or decrease the intensity of the stretch. Maintain a tall posture and avoid overarching your lower back. Focus on taking deep breaths, allowing the stretch to relax the muscles further with each exhalation. Hold this position for 30-60 seconds and then slowly release the tension and return to the starting position. The Suspension Upper Back Stretch is a versatile exercise that can be incorporated into any upper body workout or stretching routine. Regularly including this exercise can help improve your posture, reduce back pain, and enhance your overall upper body mobility. Remember to listen to your body and avoid any movements or positions that cause pain or discomfort. If you have any existing injuries or conditions, it may be beneficial to consult with a fitness professional before attempting this stretch. Enjoy the benefits of improved upper back flexibility with the Suspension Upper Back Stretch!


  • Begin by grabbing onto a suspension trainer with an overhand grip.
  • Extend your arms fully in front of you, making sure the straps are taut.
  • Slowly walk your feet forward, leaning your body back and keeping your arms straight.
  • Continue to lean back until you feel a stretch in your upper back.
  • Hold this position for about 30 seconds, focusing on relaxing your upper back muscles.
  • To release the stretch, slowly walk your feet back and return to a standing position.

Tips & Tricks

  • Engage your core muscles while performing the stretch.
  • Focus on your breathing and try to inhale deeply and exhale fully.
  • Start with a light intensity and gradually increase the stretch as you become more comfortable.
  • Be consistent and perform the stretch regularly to reap the benefits.
  • Listen to your body and only stretch to a point where you feel tension but not pain.
  • Keep your body in proper alignment throughout the exercise.
  • Make sure to warm up your upper back muscles before attempting this stretch.
  • If you have any pre-existing back or shoulder injuries, consult a professional before attempting this exercise.
  • Consider using a mirror to check your form and ensure proper technique.
  • If using a suspension trainer, adjust the straps to an appropriate length to cater to your individual needs.


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