The rear deltoid stretch is a bodyweight exercise targeting the deltoid muscles, particularly the rear (posterior) delts. It also stretches the trapezius and rhomboids. This movement is commonly used to improve shoulder flexibility and relieve tension.
Also Works
TrapeziusRhomboids
How to Perform
1
Stand tall with your feet shoulder-width apart.
2
Extend your right arm across your chest, placing your left hand on your right elbow.
3
Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder.
4
Hold the stretch for 15-30 seconds, then release.
5
Repeat on the other side.
Pro Tips
•Pull the arm across your body at shoulder height, not above or below, for the best rear delt stretch.
•Keep the stretching arm's shoulder pressed down away from your ear to isolate the rear deltoid.
•Breathe into the stretch and hold without bouncing for the most effective lengthening.
Common Mistakes
•Pulling the arm too aggressively across the body, which can impinge the shoulder joint.
•Shrugging the shoulder up toward the ear, which reduces the stretch on the rear deltoid.
•Holding the stretch for only a few seconds instead of the recommended 15-30 seconds.