Cross-Body Shoulder Stretch
How to do it
Starting position
- Stand tall with your feet hip-width apart
- Extend your right arm straight forward at chest height
- Bend your left arm and support your right elbow from underneath
Movement
- Gently pull your left arm toward your body
- Focus on feeling the stretch in the back of your right shoulder
- Keep your gaze forward and hold the position for 20 sec
Breathing
Breathe naturally and deeply while performing the movement
Trainer tips
- Pull your arm across the front of your chest
- Support your elbow with the opposite hand
Cautions
- Pulling your arm excessively can injure ligaments, so only stretch within a pain-free range
- Rotating your torso reduces shoulder engagement, so keep facing forward
- Raising the shoulders toward the ears
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–45 sec (one side at a time) |
Related exercises
Bodyweight Rear Delt CircleSimilar exerciseOverhead Lat StretchSimilar exerciseLying Side StretchSimilar exerciseStick Standing Shoulder Mobilization in External RotationSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.