About this exercise
The arm crossover is a standing chest and shoulder stretch where one arm is pulled across the body at chest height to lengthen the posterior deltoid and chest muscles. It is frequently used as a warm-up or cool-down stretch.
Cross-Body Arm Stretch
Step by step instructions, muscle activation and variants for the Cross-Body Arm Stretch.
EasyUpper chestMiddle chest
How to Perform
- Stand tall with feet hip-width apart
- Extend one arm straight out in front of you at chest height
- Use the opposite hand or forearm to gently pull the extended arm across your body
- Hold the stretch, feeling the tension in the rear shoulder and chest
- Release and repeat on the other arm
- Perform alternately for the desired duration or reps
Muscle Activation
Primary
Upper chestMiddle chest
Secondary
Front shouldersSide shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Cross-Body Arm Stretch
The Cross-Body Arm Stretch 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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