About this exercise
A unilateral stretch where one arm is pulled horizontally across the chest to target the posterior deltoid and upper back. It is one of the most common shoulder stretches and can be performed standing or seated.
Cross-Body Shoulder Stretch
Step by step instructions, muscle activation and variants for the Cross-Body Shoulder Stretch.
EasyRear shouldersTrapezius
How to Perform
- Stand or sit upright with your spine tall and shoulders relaxed
- Extend one arm straight and bring it across your chest toward the opposite shoulder
- Use your opposite hand or forearm to gently press the extended arm closer to your chest
- Keep your shoulder down and avoid shrugging or rotating your torso
- Hold the stretch for the desired duration, breathing steadily
- Switch arms and repeat on the other side
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Common Mistakes
Common mistakes content is coming soon.
About the Cross-Body Shoulder Stretch
The Cross-Body Shoulder 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.
You may also like
45-Degree Back Extension with Scapular Adduction
Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius
Ape Traverse
Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm
Archer Pull-up
Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest
Arm Circles
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back