Back Slaps Wrap Arround Stretch

Muscles worked

Setup

1. Stand tall with your feet shoulder-width apart and a neutral spine.
2. Extend your arms straight out to your sides at shoulder height, palms facing forward.
3. Engage your core to maintain a stable upright posture throughout the movement.

How to do it

1. Swing both arms horizontally across the front of your body in a fluid, controlled motion.
2. Wrap your arms around your torso as if giving yourself a hug, letting your hands lightly tap your shoulder blades or upper back while exhaling.
3. Inhale as you swing your arms back out to the starting position, opening your chest wide and pulling your shoulder blades together.
4. Repeat the movement, alternating which arm crosses on top (e.g., left over right, then right over left) for each repetition.

Form checklist

• Keep your shoulders depressed and away from your ears to avoid shrugging.
• Maintain a slight, soft bend in the elbows to prevent joint jarring.
• Keep your torso stationary; avoid twisting your spine or hips as the arms swing.
• Ensure the movement is driven by the shoulders, not just the wrists or forearms.

Pro tips

• Focus on the 'opening' phase of the swing to maximize the stretch across the pectorals and front of the shoulders.
• Visualize pulling your shoulder blades toward your spine at the widest point of the arc to better engage the trapezius and rhomboids.

Make it harder

• Increase the tempo of the swings while maintaining a full, controlled range of motion.
• Vary the angle of the swing by crossing one arm high and the other low in a diagonal pattern to target different muscle fibers.

Frequently asked

What muscles does the back slaps wrap arround stretch work?

The back slaps wrap arround stretch primarily targets the pectorals, and also works the biceps and triceps as secondary muscles.

What equipment do you need for the back slaps wrap arround stretch?

The back slaps wrap arround stretch requires no equipment — just your body weight.

Is the back slaps wrap arround stretch good for beginners?

Yes. The back slaps wrap arround stretch is a beginner-friendly movement and a strong foundation to build on.

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