The rear deltoid stretch (also known as the cross-body shoulder stretch) is a classic upper-body stretch where you bring one arm across your body at chest height and use the opposite arm to gently pull it closer. It targets the rear deltoid, mid-traps, and rhomboids — all important muscles for shoulder health.
Muscle Group
Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the rear deltoid effectively
- Opens the upper back and rhomboids
- Quick and accessible
- No equipment needed
- Useful between sets or anytime during the day
- Improves shoulder flexibility for overhead work
How to perform
- Stand or sit tall. Bring your right arm straight across your body at chest height, palm facing down.
- Use your left arm to gently hook under your right arm at the elbow.
- Pull your right arm closer to your chest with your left hand.
- Feel the stretch through the back of your right shoulder.
- Keep your right shoulder pulled down — do not let it shrug up toward your ear.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides and repeat.
- Apply gentle pressure — never force the stretch.
FRONT VIEW
BACK VIEW
Traps
Primary
Upper Back
Primary
Posterior Deltoid
Primary