Rear delts exercise
Cross-Body Shoulder StretchHow to do it, with form in numbers
- Main muscles
- Rear delts
- Also works
- Upper back
- Equipment
- Bodyweight
- Level
- Beginner
How to do it
How do you do the Cross-Body Shoulder Stretch?
- Stand tall and gently pull your shoulder blades back and down.
- Lift one arm straight in front of you to shoulder height.
- Bring it across your chest and hold it just above the elbow with your other hand.
- Gently pull the arm closer until you feel a stretch at the back of the shoulder.
- Hold for 15–30 seconds, then switch arms.
Cues
- Shoulder down, away from your ear.
- Chest faces forward.
- Hold above the elbow, not on it.
Common mistakes
- Twisting your body to pull further: keep your chest facing forward.
- Shrugging the shoulder up: relax it down before you pull.
- Pressing on the elbow joint: move your hand onto the upper arm.
Form in detail
What does good form look like?
The version in our demo
Standing, right arm straight across the chest at shoulder height, left hand holding the right arm just above the elbow, shoulder blades set back and down. This is the standard posterior shoulder stretch in Healthwise sheets and physiotherapy libraries; standing works for every client.
Starting position
Stand tall, feet hip width, knees soft, arms by the sides. Gently draw the shoulder blades back and down. Raise the straight right arm forward to shoulder height (shoulder flexion about 90°), palm facing left or down.
The movement
Bring the right arm across the front of the chest in a level horizontal arc. Cup the left hand (or forearm) behind the right arm just above the elbow and gently draw it closer to the chest until a stretch is felt at the back of the right shoulder. Hold. The trunk keeps facing forward, the right shoulder stays down and back, and the arm stays at shoulder height.
Breathing
Slow, steady breaths; draw the arm in slightly on the exhale.
Tempo
Real sets: hold 15–30 s, 2–4 times per arm.
Form in numbers
What are the angles and distances?
- Right shoulder flexion about 90° (upper arm horizontal) throughout.
- Right elbow straight or slightly soft (0–10° flexion).
- Left hand contact point 3–5 cm above the right elbow, never on the joint.
- Trunk rotation 0° (chest square to the front camera); right shoulder does not rise (no shrug).
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Cross-Body Shoulder Stretch is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
