Exercise guide
Across Chest Shoulder Stretch
- Beginner
- Isolation
- Timed hold
- Shoulders
This static stretch targets the posterior deltoid and the muscles surrounding the scapula, helping to improve shoulder mobility and relieve tension in the upper back. It is highly effective for increasing horizontal adduction range of motion and releasing the rotator cuff.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand or sit with a tall, neutral spine and feet shoulder-width apart.
- Relax your shoulders down and away from your ears.
- Extend one arm across your chest at shoulder height.
How to do it
- Use your opposite hand to grasp the upper arm or forearm of the reaching arm.
- Gently pull the arm closer to your chest until you feel a stretch in the back of the shoulder.
- Hold the position for 20-30 seconds while maintaining slow, rhythmic breathing.
- Exhale as you gently increase the tension, then switch sides.
Form checklist
- Keep the stretching shoulder depressed and away from your ear.
- Keep your torso and hips facing forward without twisting.
- Maintain the arm at chest height, avoiding any upward drift toward the chin.
- Keep a soft, unlocked elbow on the stretching arm.
Pro tips
- Rotate your thumb downward during the stretch to further isolate the posterior deltoid.
- Think about pulling your shoulder blade away from your spine to maximize the stretch in the mid-back and traps.
Make it harder
- Perform the stretch while standing next to a wall or doorframe to provide a fixed point of resistance.
- Add a gentle neck tilt away from the stretching arm to increase the stretch through the upper trapezius.
Frequently asked
- What muscles does the across chest shoulder stretch work?
- The across chest shoulder stretch primarily targets the deltoids, lats, rotator cuff, and trapezius, and also works the biceps and serratus anterior as secondary muscles.
- What equipment do you need for the across chest shoulder stretch?
- The across chest shoulder stretch requires no equipment — just your body weight.
- Is the across chest shoulder stretch good for beginners?
- Yes. The across chest shoulder stretch is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
- Dumbbell External RotationIntermediate · deltoids, lats, and rotator cuff
- Fixed Bar Back StretchBeginner · lats, rotator cuff, and trapezius
- Lat Shoulder Stretch Into Shoulder ShrugBeginner · deltoids, lats, and trapezius