Standing Arm Straight Stretch
Standing Arm Straight Stretch is a bodyweight stretching exercise targeting the deltoids and posterior shoulder. Gently pulling the arm across the chest stretches the rear deltoid and upper back, commonly used for shoulder warm-up and cool-down.
How to do it
- Stand with your feet shoulder-width apart.
- Extend one arm straight across your chest at shoulder height.
- Use your other hand to gently pull the extended arm closer to your chest.
- Hold the stretch for 20-30 seconds, feeling the tension in your shoulder.
- Switch arms and repeat.
Form cues
- Keep your chest open and shoulders relaxed
- Pull your arm gently across your body
- Breathe steadily while holding the stretch
- Avoid rotating your torso as you pull
Breathing: Inhale deeply through your nose, then exhale slowly as you gently pull the arm across to help the muscle relax.
Common mistakes
- Hugging the shoulder up toward your ear, which adds unnecessary tension to the neck.
- Pulling too forcefully, which can strain the shoulder joint instead of relaxing the muscle.
- Twisting your torso to pull the arm further, which reduces the stretch on the target shoulder.
Muscles worked
Primary: delts. Secondary: traps, upper arms.
Suggested sets & reps
Get fitter
2-3 sets × 20-30 seconds per arm, rest 30 seconds
Lose weight
2-3 sets × 20-30 seconds per arm, rest 30 seconds
Build muscle
2-3 sets × 20-30 seconds per arm, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulder joint, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should this stretch hurt?
No, you should feel a mild, comfortable pull in the back of your shoulder, never sharp pain.
Can I do this every day?
Yes, gentle stretching can be practiced daily, especially as part of a warm-up or cool-down.
Where should I feel the stretch?
You should feel it across the back of your shoulder and upper back on the side being stretched.