Behind-Back Shoulder Mobility Hold
Improve upper body flexibility and relieve tension with this classic mobility hold. Perfect for opening up the chest and increasing the range of motion in your shoulders.
The Behind-Back Shoulder Mobility Hold mainly works the shoulders, with help from the back and chest. No equipment needed: it uses just your bodyweight.
Optional Equipment
Behind-Back Shoulder Mobility Hold Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
How to do the Behind-Back Shoulder Mobility Hold
Setup
Sit on the floor with your legs extended in front of you.
Ensure your spine is upright and your core is engaged to maintain a stable posture.
Movement
Reach one arm overhead and bend the elbow, attempting to reach as far down your back as possible with your palm facing inward.
Reach the opposite arm behind your lower back, bending the elbow to reach upward.
Attempt to clasp your fingers or hook them together between your shoulder blades.
If you cannot reach your fingers, simply focus on actively pulling your shoulders back and downward to feel a deep stretch in the chest and across the shoulder joint.
Breathing and Hold
Hold this position for 30–60 seconds, maintaining steady, deep breaths.
Avoid arching your back excessively while trying to touch your hands.
Behind-Back Shoulder Mobility Hold FAQs
What muscles does the Behind-Back Shoulder Mobility Hold work?
The Behind-Back Shoulder Mobility Hold mainly works the shoulders, with help from the back and chest. The main muscles are the anterior deltoid.
What equipment do you need for the Behind-Back Shoulder Mobility Hold?
None. The Behind-Back Shoulder Mobility Hold is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.