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Weighted Back Stretches That Build
A Strong And Flexible Back

by Joshua Tapp


Back stretches will always consist of two different types when following the WLC System guidelines for building muscle and burning fat.

One of these stretches will be a back depth stretch that will be done after your back exercises.

The other is a back width stretch that will be done after your back exercises. So, we'll stretch your back from two different angles.

Your back is one of the biggest and most impressive muscles in your body. Because of this, we will be doing two exercises and two weighted stretches for your back on most WLC weight lifting programs.

When it comes to your back, we don't mess around with WLC. Your back will explode with growth and strength.

I want to help you build a strong back here at Weight Lifting Complete so that you never have to deal with lower back pain or any other back pain.

I want you to start by choosing the best back exercises and then following that up by choosing the best back stretches here on this page.

Building a strong back should be one of your priorities. This is why I put extra focus into your back. I want you to live a long, healthy, and pain free life.

Contents of this Page

  • My Experience with Weighted Back Stretching
  • How to for Back Depth Stretch #1
  • How to for Back Depth Stretch #2
  • How to for Back Width Stretch #1
  • How to for Back Width Stretch #2
  • My Experience With Weighted Back Stretching

    I love doing back stretches. I can feel them very well and actually enjoy them because I love the results they've provided me over the years.

    I've tweaked the positions on some of my favorite stretches over the years to fit me well. You should do the same until you find the perfect position for your stretches.

    I like to do a back depth stretch and a back width stretch during each WLC workout, and I recommend that you do the same.

    The back is a huge muscle and you should work it accordingly. Back stretches will only lead to more muscle building on WLC. A muscular back is one of the most impressive muscles in the entire body. A strong back will keep you pain free.

    I like to do my back depth stretch at the cable row station. I've found that the stretch I get is the best stretch of anything I've ever tried for my back depth.

    I can advance in weight throughout the WLC cycle until I'm doing a few hundred pounds with my cable row stretch. I like to use wrist straps during this stretch when the weight gets heavy so I don't have to concentrate on my grip.

    I like to put all my concentration into that stretch, not my grip. We're building the back with this stretch, not the grip or forearm muscles.

    For the back width stretch, I use a hip belt with weights attached and assume the bottom position of a chin up with my palms facing away from my body.

    I then like to use my tippy toes to force even more stretch into the correct area of my back. This is an amazing stretch that gets pretty tough as you add weight. You'll want to give up on this back stretch while you're doing it, but you've got to keep going.

    If you want a wide back, this is how you do it. A wide back equals a smaller looking waist and an overall better looking body.

    How To For Back Depth Stretch #1

    This is my favorite back depth stretch because I can feel this in my middle to upper back better than anything I've ever experienced.

    I've used up to 200 pounds or so on the cable row station for this stretch. It gets pretty tough as you progress.

    weighted back depth stretch

    I really like to lean forward more as the stretch continues. I like to go for more and more stretch as the count down continues. I suggest you do the same. You'll really love this stretch.

    weighted back depth stretch

    How To For Back Depth Stretch #2

    If you don't have a cable row station available, I suggest you use a stationary vertical bar somewhere close. You can use a section of your power rack as I'm doing in the picture below.

    weighted back depth stretch

    Make sure you use your body weight to really put some force in your middle back area. You should really feel the stretch in your middle back.

    If not, adjust positions until you find that sweet spot. It shouldn't be hard for you to find. Once you do find it, concentrate and start the count down. Go for around a minute or so.

    weighted back depth stretch

    How To For Back Width Stretch #1

    My favorite back width stretches consist of using a hip belt for adding adding extra weight and a chin up or pull up bar. I like to take a fairly wide grip on the bar as you can see from the picture.

    I then hang in the bottom position of a chin up for the required time. You want some fun? Now this is fun!!!

    weighted back width stretch

    I like to cross my legs in this position and really concentrate on making it the required amount of time, which is usually around a minute for me.

    I like to add weight in the form of dumbells as I continue to progress throughout my WLC weight lifting cycle. I always add the weight to the front clip of the hip belt for convenience.

    weighted back width stretch

    How To For Back Width Stretch #2

    This back width stretch is almost exactly the same as the one above. There's one huge difference, though, that makes it feel totally different.

    If you can see in the picture below, you'll notice that I have my toes on the ground. What I'm doing is pushing forward to get a better stretch in my back.

    I have just the right height for my pull up bar in order for me to do so. Some of you may need to put a chair or something in the correct position in order to do this stretch.

    weighted back width stretch

    The image below shows you that my feet are on the ground and that I'm pushing forwards. Be careful with this stretch as it really puts some pressure on your back muscles.

    You're going to need to concentrate to get thru this stretch. It's a great stretch that will put slabs of muscle on your back. If you want to have a wide back, you better try this stretch.

    weighted back width stretch

    Some Related Topics Here At WLC That Might Help You

    We want to make sure you've found everything you're looking for so we've given you some pages related to stretching-exercises here at the website:


    This website is HUGE and includes everything you need to know to build muscle and burn fat once and for all.

    You'll finally have the body you want if you follow the WLC System. Get your free copy of the manual right now:


    Go to Stretching Exercises from Back Stretches

    Go to Home Page from Back Stretches


    Totally Blown Away by the WLC System...


    Hi Josh,

    Greetings from Australia, mate. I received your WLC Program recently and have only just got to emailing you (reason being I took quite a while exploring the entire package!!!).

    I have to admit that over the past years I've purchased many programs via the internet and I can say with complete honesty that I have *never, ever*, had the pleasure of receiving one such as yours!!!

    I was totally blown away by everything, from the log books, the big beefy manual, right on through to all those fantastic calculators! It comes through that you really put your all into the package. I've seen all those programs which claim to 'lay it all out for you ... paint by numbers ... take you step-by-step', etc.but only one is deserving of these claims ... and it's yours.

    I especially found the goal setting information to be very, very comprehensive and so well laid out. I've read goal setting books, articles, websites, etc. but never really applied any of it to my endeavours in the gym.

    Your system will have me going after my dream body with a vengeance, as I will be commencing the program this coming Monday.

    In previous years I was a chronic "routine/program hopper"; I'd spot yet another new system I thought I would follow and away I'd go ... for about 3 weeks if I was lucky!

    Despite all that, during some years I'd build a little muscle, lose a little fat and start looking reasonable, then slack off. I have a well equipped home gym which includes everything you recommend.

    I have always been good with my meal choices but the bottom line is I was never consistent with anything!!!!

    I have a very strong feeling all that is about to end - pronto! I'm really looking forward to starting the program Monday 30th August, and totally looking forward to some *real results at last*.

    Oh, by the way I am 56 years old and my long-term goal is to have an awesome physique at 60 in comparison to the average one I had at 30. Thank you once again for putting out such a terrific and very complete program - I will not have any hesitation in recommending it to everyone I know.

    Cheers,
    Gary McDonald



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