PlanWorkouts

Exercise 0669 · REF xifhB5W

Rear Deltoid Stretch exercise animation

Rear Deltoid Stretch

Category
Shoulders
Equipment
Body Weight
Target
Delts

This static stretch targets the rear deltoid and upper back by pulling one arm across the body, a common area that tightens up from heavy pressing work without matching pulling volume. A quick addition to any shoulder or upper-body cooldown.

How to Do the Rear Deltoid Stretch

  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.

Muscles Worked

The Rear Deltoid Stretch primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have body weight? These target the same delts with different equipment.

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Rear Deltoid Stretch work?
The Rear Deltoid Stretch primarily targets the delts, with the trapezius and rhomboids assisting.
What equipment do I need for the Rear Deltoid Stretch?
The Rear Deltoid Stretch is done with no equipment — just body weight.
What's a good alternative to the Rear Deltoid Stretch?
If you don't have access to the space or setup it needs, the Band Front Lateral Raise targets the same delts using band instead.