Rear Deltoid Stretch
Description
The rear deltoid stretch (also known as the cross-body shoulder stretch) is a classic upper-body stretch where you bring one arm across your body at chest height and use the opposite arm to gently pull it closer. It targets the rear deltoid, mid-traps, and rhomboids — all important muscles for shoulder health.
Muscle Group
Equipment Required
Rear Deltoid Stretch Instructions
- Stand or sit tall. Bring your right arm straight across your body at chest height, palm facing down.
- Use your left arm to gently hook under your right arm at the elbow.
- Pull your right arm closer to your chest with your left hand.
- Feel the stretch through the back of your right shoulder.
- Keep your right shoulder pulled down — do not let it shrug up toward your ear.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides and repeat.
- Apply gentle pressure — never force the stretch.
Rear Deltoid Stretch Form & Visual
Rear Deltoid Stretch Benefits
- Stretches the rear deltoid effectively
- Opens the upper back and rhomboids
- Quick and accessible
- No equipment needed
- Useful between sets or anytime during the day
- Improves shoulder flexibility for overhead work
Rear Deltoid Stretch Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
- Teres minor
Rear Deltoid Stretch Variations & Alternatives
- Reaching Upper Back Stretch
- Standing Reverse Shoulder Stretch
- Sleeper Stretch (rotator cuff version)
- Cross-Body Stretch with Wall
- Behind-Back Hand Clasp Stretch
