Arm Stretch Version 2
Arm stretch version 2 is a bodyweight stretching exercise that targets the deltoids. It involves a horizontal cross-body arm pull to increase shoulder flexibility and relieve tension in the upper arms and upper back.
How to do it
- Stand upright with your feet shoulder-width apart.
- Bring one arm straight across your chest at shoulder height.
- Use the opposite hand or forearm to press the extended arm closer to your chest.
- Hold the stretch for 20-30 seconds, feeling the pull in the shoulder.
- Switch arms and repeat on the other side.
Form cues
- Keep your shoulders relaxed and down.
- Pull your arm gently across your chest.
- Keep your chest facing forward.
- Breathe steadily throughout the hold.
- Avoid rotating your torso.
Breathing: Maintain a slow, steady rhythm. Exhale gently as you deepen the stretch to help your muscles release tension.
Common mistakes
- Shrugging the shoulder toward the ear, which creates unnecessary tension.
- Pulling at the elbow joint, which can stress the ligaments.
- Twisting your upper body, which reduces the stretch on the shoulder.
- Holding your breath, which prevents your muscles from relaxing.
Muscles worked
Primary: delts. Secondary: triceps, upper back.
Suggested sets & reps
Get fitter
2 sets × 30-45 s per side, rest 30 s
Lose weight
2 sets × 30-45 s per side, rest 30 s
Build muscle
2 sets × 30-45 s per side, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulder joint, ease off or choose a gentler option.
- If you have a history of shoulder injuries, check with a professional before starting new stretches.
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 pain during this stretch?
You should feel a gentle pulling sensation. If you feel sharp or stabbing pain, stop immediately and ease off the intensity.
How often can I do this stretch?
You can perform this stretch daily, especially after a workout or when you feel tension in your shoulders.
Can I do this if I have tight shoulders?
Yes, it is excellent for tight shoulders. Just move slowly and don't force the arm further than is comfortable.