Arm-Up Rotator Stretch
Improve shoulder mobility! This stretch targets your rotator cuff & triceps for better range of motion.
The Arm-Up Rotator Stretch mainly works the shoulders, with help from the back and triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Arm-Up Rotator Stretch Muscles Worked
Primary
Rotator Cuff (infraspinatus); Small Rotator (teres minor)
Secondary
Lats (latissimus dorsi); Triceps (triceps brachii)
Arm-Up Rotator Stretch Variations and Alternatives
How to do the Arm-Up Rotator Stretch
Stand upright with good posture close to a pole or a stable vertical support.
Reach one arm up and bend at the elbow, placing the hand down the spine, attempting to touch the upper back.
Hold the pole or support with your hand from behind your back.
Gently lean forward while holding onto the support. This provides leverage to deepen the stretch in the shoulder and triceps.
You should feel a stretch in your shoulder and the back of your upper arm.
Hold the stretch for 15-30 seconds or as recommended.
Slowly release and return to the starting position.
Repeat the stretch with the opposite arm.
Perform the stretch 2-3 times on each arm.
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Arm-Up Rotator Stretch FAQs
What muscles does the Arm-Up Rotator Stretch work?
The Arm-Up Rotator Stretch mainly works the shoulders, with help from the back and triceps. The main muscles are the infraspinatus and teres minor.
What equipment do you need for the Arm-Up Rotator Stretch?
None. The Arm-Up Rotator Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Arm-Up Rotator Stretch variations and alternatives?
Similar exercises include the Supported Arm Stretch, Back Scrub, Infraspinatu Roll-Ball Stretch and Stick Muscle Subscapulari Relax.
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