Back Scrub
Improve shoulder mobility and relieve upper back tension with the Back Scrub stretch. Simple, effective relief!
The Back Scrub mainly works the traps and shoulders, with help from the back. No equipment needed: it uses just your bodyweight.
Back Scrub Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Back Scrub Variations and Alternatives
How to do the Back Scrub
Start by standing up straight with your feet shoulder-width apart.
Reach your right arm up and over your head, bending at the elbow so that your right hand is reaching down towards the opposite side of your neck or upper back, as if to scratch your back (first image).
Use your left hand to gently push the right elbow back and down to deepen the stretch (second image).
Keep your head up straight and avoid leaning forward or to the sides. Breathe deeply and hold the stretch for 15-30 seconds.
Slowly release the arm and return to the starting position.
Repeat on the other side, with your left arm reaching overhead and your right hand pushing the left elbow back and down (third and fourth image).
Perform the stretch 2-3 times on each side.
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Back Scrub FAQs
What muscles does the Back Scrub work?
The Back Scrub mainly works the traps and shoulders, with help from the back. The main muscles are the trapezius and posterior deltoid.
What equipment do you need for the Back Scrub?
None. The Back Scrub is a bodyweight exercise, so you can do it anywhere.
What are some Back Scrub variations and alternatives?
Similar exercises include the Arm-Up Rotator Stretch, Back & Shoulder Stretch, Back Slap Wrap Around Stretch and Back Dynamic-Stretch.
Training calculators
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