Stretch like a pro athlete (and follow their exact workout program) here…
By far, one of the most difficult areas to stretch is the middle back and upper back. Not so much because the back muscles are too thick to effectively target, but because most people are not targeting them the right way with the right back stretches. In this video, I show you the best way to stretch out the rhomboids, upper traps and lower traps using either a cable machine or a simple doorway if you do this at home.
The key to figuring out how to stretch the back and the best exercise for getting the middle back muscles is to reverse engineer the function of the muscles you’re looking to release. The rhomboids retract the scapulae or pinch them together while the middle and lower traps assist with this and also depress the shoulder blades.
To stretch these muscles in the mid back you have to try and take the shoulder blades in the opposite directions. I show you how to abduct and protract the scapulae while elevating them against their desire to remain depressed. This combination is a very effective way to stretch out the lower and middle trapezius muscles while also targeting the rhomboids.
Rhomboid stretches are generally performed incorrectly. Often times they wind up stressing more of the posterior capsule in the shoulder or the lat muscles. Not that this is a bad thing but it’s not what you are after if you’re trying to stretch out your back.
Any home stretching routine or specific back stretching routine should include this stretch. If you just stretch out your lats and ignore the muscles in the middle and upper back, you are going to create an even bigger imbalance that can lead to you feeling even more stiff than if you had ignored stretching all together.
If you want a complete workout program that teaches you how to train like an athlete and supplements that training with back stretches like these, then head to and get the complete ATHLEAN-X Training System.
For more back stretch videos and how to stretch out all areas of your back be sure to subscribe to our youtube channel at
36 comments
Wow. Google likes me
2:17
I'm 5'1 I cant reach my arms in each side lol, I really want this to work. Do you recommend this stretch if I pulled my muscle on my right side trap?
I got a massive injury in golf without training this muscle.
Thanks Jeff!
"Ugh, this traffic jam is such a pain"
Athlean-X: "Here's a stretch to get rid of traffic jams"
<Does stretch, all other cars on the road vanish>
"Thanks Athlean-X!!"
What is this stretch called?
Thx for this
Thanks from Canada!!
I lose some rest because of my back pain. I feel that my hips will get out of placement when I rest on my side. I never experienced this kind of scenario once again when I discovered about this back pain guidebook called Kenzano Ayb (Go ogle it). Will not waking up many times during the night time with back problems..
Wife walks by, glances over says nonchalantly….." who's that"?
Every other fitness channel on YT is a waste of time.
Thank you!
Thanks sir, it really useful after exercise 😉
I did this wrong and my spine is hurting. I used a doorway, I think I put too much stress on my spine. Is it possible to get damage from this
wish i saw this video sooner
Cool drill as ever, Jeff
but it's kind of funny, in order to understand what with your shoulders from scratch – about 20 of this videos need to be watched, and worked out in order to feel what is going on and why are you stiff
First world problem I know….but my door openings are too wide. Rendering this stretch useless for me LoL
How do we strech if we got no equipment
holy shit it worked
Holy shit. It was instant relief. I had trouble breathing deeep
How do we do this in a doorway
Your stuff is good. Thanks. Tom
you always have a brilliant way
Jeff we need the doorway demonstration I can't make it…
Jeff!!!! My goddamn hero! My right rhomboid is very tight from a lot of double Kettlebell clean and Jerk and a clean and press RM test this week. Very tight and worried I may have to delay a new KB clean and press program I’m starting next week. Attacking the spot with the theracane, across the arm stretch, tiger balm, still tight. I do this doorway stretch for 30 seconds a few times, 85% better! I’ll keep doing this over the weekend and I know I’ll be ready to roll on Monday morning. Gonna have to add this one to my cool down stretches. Many, many thanks.
Legit this is the only good lower traps stretch I could find anywhere. Ty vm
Chuck Norris once got caught in Jeff's traps
Great information as always. Would like to see how you can do this in a doorway. I don’t have access to the cables that often to do this stretch. This area of my back has been a problem for quite awhile.
Great help for main back pain! You got my subscription!
Good explaining! 👍🏼
Thank you jeff. You’re always a big help
Thanks Jeff!
This is the one I was looking for, thank you!
There's no door frame in my house narrow enough for my arms to reach the sides and do the stretch…
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