Also known as: cross-body shoulder stretch, posterior deltoid stretch, cross arm stretch, posterior shoulder stretch

What is Rear Delt Stretch?

The Rear Delt Stretch is a simple mobility stretch that lengthens the back of the shoulder by pulling a straightened arm across the chest. It primarily targets the rear deltoids, trapezius and triceps. Difficulty: easy - suitable for beginners and daily warm-ups.

How to Do Rear Delt Stretch

  1. Stand upright: Stand upright feet hip-width apart; extend one arm straight across your body at shoulder height, keeping the shoulder relaxed and the elbow slightly soft.
  2. Hook opposite arm: Bring the opposite arm to hook just above or below the elbow and gently pull the extended arm toward your chest until you feel a rear shoulder stretch.
  3. Adjust elbow position: Rotate or raise the extended arm slightly to emphasize different fibers; keep the torso square and avoid twisting the spine to protect the lower back.
  4. Hold and breathe: Hold the stretch 20-45 seconds while breathing slowly and relaxing the target muscles; stop immediately if you feel numbness or sharp pain.
  5. Release and switch: Release the grip slowly and return the arm to neutral; repeat on the other side, completing 2-4 sets per side depending on mobility goals.

Muscle Groups

Triceps, Shoulders, Trapezius

Description

This stretch is done by straightening one of your arms in front of your body, and hooking it with your other arm, pulling from the elbow towards yourself.

Hold the stretch as close to your body as you can for the required amount of time to complete each set.
Movement Group: Mobility
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Rear Delt Stretch?

This stretch improves posterior shoulder mobility, reduces tightness in the rear deltoids and trapezius, and can enhance posture and overhead movement. Regular use may reduce discomfort from desk work and support safer shoulder mechanics.

What common mistakes should I avoid when doing this stretch?

Avoid pulling from the wrist, forcing the arm with jerky movements, rounding your torso, or holding your breath. Don’t overstretch to the point of sharp pain; maintain a gentle tension and steady breathing.

How can I progress this stretch or try alternatives?

Progress by increasing hold time, using a band or towel to control positioning, or combining with door-frame shoulder stretches. Alternatives include cross-arm stretch, doorway posterior shoulder stretch, or band-assisted rear deltoid stretches.