Rear Deltoid Stretch
Improve shoulder mobility! This easy stretch targets and loosens tight rear deltoids. Perfect for pre or post workout.
The Rear Deltoid Stretch mainly works the shoulders, with help from the traps. You'll need: stretching stick.
Required Equipment
Rear Deltoid Stretch Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers)
Rear Deltoid Stretch Variations and Alternatives
How to do the Rear Deltoid Stretch
Stand up straight with your feet shoulder-width apart.
Extend one arm straight across your chest.
Use the opposite hand to gently pull the extended arm closer to your chest. You should feel a stretch in the shoulder of the arm that's being pulled across.
Keep your extended arm as straight as possible without locking the elbow.
Hold the stretch without bouncing for 15-30 seconds, breathing deeply and relaxing into the stretch with each exhale.
Slowly release and switch arms to stretch the opposite deltoid.
Repeat the stretch 2-3 times on each side.
Remember to maintain good posture throughout the stretch, and do not force your arm beyond a comfortable position, as this could cause injury. If you experience any pain, stop the stretch immediately.
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Rear Deltoid Stretch FAQs
What muscles does the Rear Deltoid Stretch work?
The Rear Deltoid Stretch mainly works the shoulders, with help from the traps. The main muscles are the posterior deltoid.
What equipment do you need for the Rear Deltoid Stretch?
Stretching stick.
What are some Rear Deltoid Stretch variations and alternatives?
Similar exercises include the Shoulder Stretch Version IV, Back & Shoulder Stretch, Back Scrub and Bodyweight Rear-Delt Circle.
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