Arm Stretch
The arm stretch is a bodyweight stretching exercise targeting the deltoids, with secondary engagement of the traps and upper arms. It is performed standing by pulling one arm across the chest to release tension and improve shoulder flexibility.
How to do it
- Stand with your feet shoulder-width apart and your back straight.
- Extend one arm across your body at chest height.
- Use your opposite hand to gently pull the extended arm closer to your chest.
- Hold the stretch for 20-30 seconds, feeling the tension in your shoulder.
- Release and repeat on the other side for the desired number of repetitions.
Form cues
- Keep your chest tall
- Pull gently above or below the elbow
- Avoid shrugging your shoulder
- Keep your hips square
- Breathe steadily throughout
Breathing: Inhale deeply as you set up, and exhale slowly as you gently pull the arm across to deepen the stretch.
Common mistakes
- Shrugging the shoulder toward the ear, which increases neck tension
- Pulling on the elbow joint directly, which can put unnecessary pressure on the joint
- Rotating the torso to compensate for stiffness, which reduces the stretch effectiveness
- Holding your breath, which prevents muscles from fully relaxing
Muscles worked
Primary: delts. Secondary: traps, upper arms.
Suggested sets & reps
Get fitter
3 sets x 30 seconds per side, rest 30s
Lose weight
2 sets x 30 seconds per side, rest 30s
Build muscle
2 sets x 45 seconds per side, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in the shoulder joint, ease off immediately.
- If you have a history of shoulder dislocations, check with a professional before performing this stretch.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my neck?
No. If you feel it in your neck, lower your arm slightly and ensure your shoulder is not shrugging toward your ear.
How often can I do this stretch?
You can perform this daily, especially after a workout or as part of a morning mobility routine.
What if I feel sharp pain?
If you feel sharp or stabbing pain, stop immediately. Stretching should only feel like mild, manageable tension.