The cross over shoulder stretch is a simple standing stretch where you bring one arm across your body and use the opposite hand to gently pull it closer to your chest. It targets the posterior deltoid and rhomboids — muscles that often tighten from pulling exercises and overhead work.
Muscle Group
Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the posterior deltoid and rhomboids
- Quick and accessible
- Useful between sets of pulling exercises
- No equipment needed
- Improves shoulder flexibility
- Counteracts tight rear shoulders
How to perform
- Stand or sit tall with feet hip-width apart.
- Bring your right arm straight across your body at chest height.
- Place your left hand on the back of your right upper arm, just above the elbow.
- Gently pull your right arm closer to your chest with your left hand.
- Feel the stretch through your right posterior shoulder.
- Keep your shoulders square — do not rotate your torso.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch arms and repeat.
FRONT VIEW
BACK VIEW
Back
Primary
Upper Back
Primary
Traps
Primary