Arms Stretch
The arms stretch is a bodyweight mobility exercise targeting the deltoids and upper back. It involves a cross-body shoulder stretch that improves flexibility and range of motion in the shoulder joint, commonly used as part of a warm-up or cool-down routine.
How to do it
- Stand with your feet shoulder-width apart.
- Extend one arm straight across your chest at shoulder height.
- Use the opposite hand to gently pull the extended arm closer to your chest.
- Hold the stretch for 20 to 30 seconds, feeling the tension in your shoulder.
- Release and repeat on the opposite side.
Form cues
- Keep your chest tall
- Pull gently above the elbow
- Drop your shoulder away from your ear
- Keep your arm straight
- Breathe steadily throughout
Breathing: Inhale deeply as you prepare, and exhale slowly as you pull your arm closer to deepen the stretch.
Common mistakes
- Pulling on the elbow joint, which can cause discomfort
- Shrugging your shoulder toward your ear, which limits the stretch
- Twisting your torso to compensate for tight shoulders
- Holding your breath, which prevents your muscles from relaxing
Muscles worked
Primary: delts. Secondary: triceps, upper back.
Suggested sets & reps
Get fitter
2 sets x 30 seconds per side, rest 30 s
Lose weight
2 sets x 30 seconds per side, rest 30 s
Build muscle
2 sets x 30 seconds per side, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have a history of shoulder injuries, move slowly and check with a professional.
- If you feel sharp pain in your joint, stop the movement immediately.
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 it hurt?
You should feel a gentle pulling sensation. If you feel sharp or stabbing pain, stop immediately and ease off.
When is the best time to do this?
This is excellent as part of a warm-up to prepare your shoulders or a cool-down to help muscles recover.
How often should I stretch?
You can perform this daily, especially if you spend a lot of time sitting at a desk.