What is Rear Delt Stretch?

The Rear Delt Stretch is an easy mobility stretch that targets the rear deltoids, shoulders, trapezius and upper triceps. It involves extending one arm across the body and pulling the elbow with the opposite arm to improve shoulder range of motion and reduce tension.

How to Do Rear Delt Stretch

  1. Start upright: Stand tall with feet hip-width apart and shoulders relaxed; keep a neutral spine to avoid compensatory rounding during the stretch.
  2. Extend arm across: Straighten one arm and bring it across your chest at shoulder height, keeping the elbow slightly bent and palm facing down.
  3. Hook with opposite: Reach the opposite arm to hook the extended arm near the elbow and hold firmly without allowing the shoulder to shrug up.
  4. Pull gently inward: Pull the extended arm toward your body until you feel a comfortable stretch in the rear shoulder; stop if you feel sharp pain.
  5. Hold and breathe: Maintain the stretch for 20-30 seconds while breathing deeply, then switch sides; perform 2-3 sets per side as part of warm-up or cooldown.

Muscle Groups

Triceps, Shoulders, Trapezius

Description

This stretch is done by straightening one of your arms in front of your body, and hooking it with your other arm, pulling from the elbow towards yourself.

Hold the stretch as close to your body as you can for the required amount of time to complete each set.

Movement Group

Mobility

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Rear Delt Stretch?

The Rear Delt Stretch improves shoulder mobility, reduces tension in the rear deltoids and trapezius, and can enhance posture and overhead performance. It also helps prevent stiffness from desk work and complements shoulder-strengthening routines.

What common mistakes should I avoid with this stretch?

Avoid pulling at the wrist, shrugging the shoulder toward the ear, rounding the spine, or bouncing. Keep the torso still, palm relaxed, and use the elbow to guide the stretch for a controlled, effective hold.

How can I progress or what are alternatives?

Progress by using a towel or strap for more leverage, try a lying cross-body stretch or band-assisted rear delt pull, or combine with rear-delt strengthening exercises like reverse flies and band face pulls for balanced mobility.