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Standing Behind Sky Reach

Step by step instructions, muscle activation and variants for the Standing Behind Sky Reach.

EasyCore

About this exercise

The standing behind sky reach is a rotational mobility drill in which you stand and sweep one arm behind and upward in a diagonal arc, opening up the thoracic spine and shoulder. The movement improves rotational range of motion in the upper back and counteracts the effects of prolonged forward posture.

How to Perform

  • Stand with feet shoulder-width apart and a slight bend in your knees
  • Cross one arm in front of your body toward the opposite hip to create a pre-rotation
  • Sweep that arm in a wide arc, rotating your torso and reaching behind and upward toward the sky
  • Follow the movement with your eyes and allow your torso to rotate fully
  • Pause at the end range to feel the stretch in the obliques and upper back
  • Return the arm slowly to the starting position and repeat for the desired reps
  • Switch sides and perform the same number of repetitions

Muscle Activation

Primary
Core
Secondary
Rear shouldersObliques

About the Standing Behind Sky Reach

The Standing Behind Sky Reach is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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