About this exercise
A simple static stretch targeting the rear deltoid and upper back by drawing one arm horizontally across the chest, improving shoulder mobility and reducing tightness from pressing movements.
Posterior Deltoid Stretch
Step by step instructions, muscle activation and variants for the Posterior Deltoid Stretch.
EasyRear shoulders
How to Perform
- Stand tall or sit upright with shoulders relaxed
- Bring your right arm straight across your chest at shoulder height
- Use your left forearm or hand to gently press the right arm closer to your chest
- Feel the stretch in the back of your right shoulder
- Hold for 20–30 seconds without shrugging or rotating the torso
- Release and repeat on the opposite side
Muscle Activation
Primary
Rear shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Posterior Deltoid Stretch
The Posterior Deltoid 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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