Standing Deltoid Stretch (Across Upper Arm)
Standing Deltoid Stretch Across Upper Arm is a bodyweight stretching exercise targeting the posterior deltoid. Pulling the arm across the body stretches the rear shoulder and upper back, improving shoulder flexibility and range of motion.
How to do it
- Stand with your feet shoulder-width apart.
- Extend one arm straight across your body at shoulder height, palm facing down.
- Use the opposite hand or forearm to press the extended arm gently against your chest.
- Hold for 20-30 seconds, feeling the stretch in the back of the shoulder.
- Switch sides and repeat.
Form cues
- Keep your shoulders relaxed and down away from your ears.
- Pull your arm gently across your chest using your opposite hand.
- Breathe deeply and smoothly throughout the hold.
- Stop pulling if you feel any sharp pain or pinching.
Breathing: Inhale deeply through your nose as you set up, and exhale slowly to help your muscles relax into the stretch.
Common mistakes
- Shrugging the stretching shoulder up toward your ear, which reduces the stretch in the back of the shoulder.
- Pulling too hard with the opposite arm, which can strain the shoulder joint.
- Twisting your torso as you pull, which shifts the focus away from the deltoid.
Muscles worked
Primary: delts. Secondary: traps, upper arms.
Suggested sets & reps
Get fitter
2-3 sets × 20-30 seconds per side, rest 30 s
Lose weight
2-3 sets × 20-30 seconds per side, rest 30 s
Build muscle
2-3 sets × 20-30 seconds per side, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have a previous shoulder injury or sharp pain, ease off and check with a professional.
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 this stretch hurt?
No. You should feel a mild, comfortable pull in the back of your shoulder, never sharp pain.
When is the best time to do this stretch?
It works well during a cool-down or anytime your shoulders feel tight from sitting or working.
Can I do this every day?
Yes, gentle stretching can be performed daily to help maintain shoulder flexibility.