Shoulder Extension
Improve shoulder flexibility and range of motion! This simple stretch can help relieve tension in your upper back and shoulders.
The Shoulder Extension mainly works the back and chest, with help from the traps. No equipment needed: it uses just your bodyweight.
Shoulder Extension Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Shoulder Extension Variations and Alternatives
How to do the Shoulder Extension
Stand tall with your feet shoulder-width apart.
Lift your arms straight above your head, reaching towards the ceiling with your palms facing each other and your arms as close to your ears as possible. This is the starting position (image 1).
Without arching your back, slowly bring your arms backward as far as you can without any discomfort or bending your elbows. Hold the position for 15-30 seconds (image 2).
Return your arms to the starting position above your head (image 1).
Lower your arms to your sides and relax for a moment (images 3 and 4).
Repeat the stretch 2-4 times per session.
Ensure to keep the movements controlled and avoid any jerking motion. Use your breathing to help deepen the stretch, exhaling as you extend the arms backward.
This stretch helps increase flexibility and range of motion in the shoulder joint, which can be beneficial for various athletic activities and daily tasks. It also helps relieve tension in the upper back and shoulder area.
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Shoulder Extension FAQs
What muscles does the Shoulder Extension work?
The Shoulder Extension mainly works the back and chest, with help from the traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Shoulder Extension?
None. The Shoulder Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Shoulder Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Shoulder Extension variations and alternatives?
Similar exercises include the Back & Shoulder Stretch, Back Scrub, Back Dynamic-Stretch and Arm in Vertical Extension Stretch.
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