Static Rear Deltoid Stretch
A standing, self-assisted cross-body shoulder stretch in which the end position is held steadily for a set time. It targets the back of the shoulder, especially the rear deltoid, without external weights or repeated arm movements during the hold.
- Body part
- Rear shoulders: all exercises
- Movement
- Stretch: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Rear DeltoidPrimary85%
- Teres MinorSecondary50%
- InfraspinatusSecondary50%
- Lower AbsStabilizer25%
- Upper AbsStabilizer25%
- ObliquesStabilizer25%
How to perform
Stand comfortably upright with your shoulders relaxed.
Bring one arm across your chest and support its upper arm with the opposite hand or forearm.
Hold a comfortable end position steadily for the time specified in your program, without bouncing or repeated pulls, and breathe normally.
After the planned hold time, release slowly and repeat on the other side.
Tips
Apply gentle assistance to the upper arm, without pressure on the elbow or a hard pull at the wrist.
Keep the shoulders level and the trunk still throughout the hold.
Track hold time for each arm, not repetitions. The edited demonstration shows a 5-second hold; use the hold duration specified in your program.
Common mistakes
Bouncing or repeatedly tightening the pull during the hold.
Twisting the trunk to imitate a greater shoulder range.
Shrugging the working shoulder toward the ear.
Holding the breath or continuing through sharp pain, pinching or numbness.
Related exercises
Variations · 1
Dynamic Rear Deltoid Stretch
The same setup and opposite-arm assistance, but repeated entry-and-return movements replace the steady hold.
Ratings & reviews
Questions & answers
Loading…