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Upper Back · Beginner

Seated Back-Opening Hold

Supported seated thoracic-extension hold that opens the chest and front shoulders without forcing the lower back.

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Exercise overview

Training details

Upper BackChestShoulders

Equipment

Chair

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit centered on a sturdy chair with both feet flat on the floor.
  2. 02Place the hands beside or slightly behind the hips on the chair for light support.
  3. 03Lengthen the spine, lift the sternum, and draw the shoulders gently back and down.
  4. 04Open through the chest with a small upper-back extension while the pelvis stays heavy on the seat.
  5. 05Breathe steadily, then return to a tall neutral seat under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationUpper Back StretchRelated variationMiddle Back Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteQuadruped Active Thoracic ExtensionComparable substituteT Spine CARComparable substituteThread the Needle

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