Standing Deltoid Stretch (Across Upper Arm) Twist
Standing Deltoid Stretch Across Upper Arm Twist is a bodyweight stretching exercise targeting the deltoids and upper back. Adding a torso rotation to the cross-body deltoid stretch deepens the stretch through the posterior shoulder and thoracic spine.
How to do it
- Stand with your feet shoulder-width apart and extend one arm across your body at shoulder height.
- Use the opposite hand to hold the extended arm.
- Rotate your torso gently in the direction of the extended arm to deepen the stretch.
- Hold for 20-30 seconds, feeling the stretch across the shoulder and back.
- 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.
- Rotate your torso smoothly in the direction of the working arm.
- Breathe deeply and steadily throughout the hold.
Breathing: Inhale deeply as you set up, and exhale slowly to help your muscles relax deeper into the stretch.
Common mistakes
- Shrugging the shoulder up toward the ear, which limits the stretch in the deltoid.
- Pulling too hard with the opposite arm, which can strain the shoulder joint.
- Rushing the torso twist, which prevents the upper back from fully relaxing into the movement.
Muscles worked
Primary: delts. Secondary: traps, back.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 seconds per side, daily or after upper body workouts
Lose weight
2–3 sets × 20–30 seconds per side, rest 30 seconds
Build muscle
2 sets × 20–30 seconds per side, done as part of a post-workout cool-down
Easier, harder & alternatives
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.
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Start free →Frequently asked questions
How long should I hold the stretch?
Hold each side for 20 to 30 seconds while breathing normally.
Should I feel pain during this stretch?
No, you should feel a mild, comfortable pull across your shoulder, never sharp or pinching pain.
Can I do this stretch every day?
Yes, gentle stretching can be performed daily to help maintain shoulder mobility.