Standing

Main workout

Back Body Extend

Standing back movement. Stand tall and draw your arms back, opening the shoulders and gently lengthening the body upward.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 4,533
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #37of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: None

Focus zonesBack Shoulders

How to do it

Stand tall and draw your arms back, opening the shoulders and gently lengthening the body upward.
Keep your head steady and return to a neutral position.

About Back Body Extend

Back Body Extend draws the arms behind the body while the torso lengthens upward. Keep the head steady as the hands travel back, then return to neutral. The opening comes from a modest arm reach, with the feet planted and the neck relaxed.

What to focus on

Keep the gaze steady as the arms draw back.
Return the shoulders and hands gently to the starting position.

Make the movement smaller

Use a short backward arm motion and keep the hands close to the hips.

A mistake to watch for

Tipping the head and torso back to make the opening larger. Keep the reach modest.

Practice time and pacing

The app assigns 30 seconds to Back Body Extend. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Where you will practice it

It first appears on day 3 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.

Read about this practice

Alternatives in the app

Compare the instructions and movement demands before choosing a replacement.

Standing · No equipment

Chest Opening Reach

Shoulders

Back

Difficulty 1/5Clarity 5/5

Extend your arms forward, then draw them back and out to the sides, opening the shoulders and chest.