Shoulders Exercise · Body Weight
Rear Deltoid Stretch
The Rear Deltoid Stretch is a flexibility movement for the delts. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement steps- Category
- Shoulders
- Equipment
- Body Weight
- Target
- Delts
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Rear Deltoid Stretch
- Stand upright with feet shoulder-width apart.
- Bring your right arm across your body and place your left hand on the right elbow.
- Gently draw the right arm toward your left shoulder, feeling the stretch in the right shoulder.
- Hold for 15 to 30 seconds, then release.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the delts.
Quick Exercise Facts
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Rear Deltoid Stretch mainly targets your Delts, with your Trapezius helping support the movement, along with your Rhomboids.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Rear Deltoid Stretch stretch?
- The Rear Deltoid Stretch is a stretch for the delts. Use the setup shown in the demonstration and stay within a comfortable range.
- What equipment do I need for the Rear Deltoid Stretch?
- You do the Rear Deltoid Stretch with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Rear Deltoid Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the Rear Deltoid Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.