Shoulder Transverse Extension
Strengthen your rear deltoids with the Shoulder Transverse Extension. Improve posture and upper body strength with this simple exercise!
The Shoulder Transverse Extension mainly works the shoulders and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Shoulder Transverse Extension Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Shoulder Transverse Extension Variations and Alternatives
How to do the Shoulder Transverse Extension
Stand up straight with your feet shoulder-width apart.
Extend your arms straight out in front of your body, with palms facing down.
Without changing the bend in your elbows, move your arms back and away from each other in a horizontal motion.
Squeeze your shoulder blades together as you perform the movement, trying to focus on using your rear deltoids to draw your arms back.
Stop when your arms are extended straight out to the sides, parallel to the floor, ensuring your back remains straight and posture upright.
Hold the position for a moment, then slowly return your arms to the starting position in front of you.
Perform the exercise for the desired number of repetitions and sets, maintaining a controlled motion throughout the exercise.
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Shoulder Transverse Extension FAQs
What muscles does the Shoulder Transverse Extension work?
The Shoulder Transverse Extension mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Shoulder Transverse Extension?
None. The Shoulder Transverse Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Shoulder Transverse Extension go on?
It belongs on pull day in a push/pull/legs routine.
What are some Shoulder Transverse Extension variations and alternatives?
Similar exercises include the Behind-Neck Arms-Forward, Bodyweight Bent-Over Rear-Delt Fly, Bodyweight Rear-Delt Raise and Bodyweight Back & Rear-Delt Raise.
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