Open Diagonal
Improve mobility with Open Diagonal! Stretch chest, shoulders and upper back with controlled movements. Perfect for warm-up or cool-down!
The Open Diagonal mainly works the shoulders and back, with help from the biceps and chest. No equipment needed: it uses just your bodyweight.
Open Diagonal Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Outer Lats (teres major)
Secondary
Biceps (biceps brachii); Chest (pectoralis major, sternal head)
Open Diagonal Variations and Alternatives
How to do the Open Diagonal
Stand with your feet shoulder-width apart, your back straight, and your shoulders relaxed.
Extend your arms straight out in front of you, crossing your right arm over your left at the wrists.
In a controlled motion, open your arms out to the sides, drawing the shoulder blades together and stretching the chest. Your arms should move diagonally so that when fully open, your left arm is high and to the left, and your right arm is lower and to the right.
At the end of the movement, your body should form a large "X" shape with your arms fully extended.
Hold the end position for a moment, feeling the stretch across your chest, shoulders, and upper back.
Return your arms to the crossed position slowly and with control.
Repeat the movement, alternating which arm is on top when you cross them at the beginning of each rep.
Aim for a series of repetitions, or hold each open position for a specified duration before closing and repeating.
Diagonal opens can be used as a part of a dynamic warm-up routine or a cool-down stretch to improve mobility in the shoulders and upper back. Ensure to perform the movements gently and without any jerky motions to prevent injury.
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Open Diagonal FAQs
What muscles does the Open Diagonal work?
The Open Diagonal mainly works the shoulders and back, with help from the biceps and chest. The main muscles are the posterior deltoid and teres major.
What equipment do you need for the Open Diagonal?
None. The Open Diagonal is a bodyweight exercise, so you can do it anywhere.
What workout day should the Open Diagonal go on?
It belongs on push day in a push/pull/legs routine.
What are some Open Diagonal variations and alternatives?
Similar exercises include the Diagonal Pick & Carry, Arm Crossover, Bodyweight Standing Front Raise to Opener and Diagonal Front Scoop Raise.
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