Exercise guide
Rear Deltoid Stretch
- Beginner
- Isolation
- Timed hold
- Shoulders
This static stretch targets the posterior deltoid and the muscles of the upper back to improve shoulder mobility and relieve tension. It is highly effective for counteracting the rounded-shoulder posture common in desk-bound individuals.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand or sit upright with a neutral spine and your feet shoulder-width apart.
- Extend one arm across your chest at approximately shoulder height.
- Place your opposite hand or forearm on the upper arm of the reaching limb, just above the elbow joint.
How to do it
- Gently pull your arm closer to your chest until you feel a deep stretch in the back of your shoulder.
- Hold this position for 20-30 seconds while taking slow, deep breaths through your nose.
- Exhale as you sink deeper into the stretch, ensuring you do not rotate your torso.
- Slowly release the tension and repeat the process on the opposite side.
Form checklist
- Keep your shoulders depressed and away from your ears throughout the hold.
- Maintain a straight arm on the side being stretched to maximize the pull on the deltoid.
- Keep your hips and chest facing forward; do not twist your body to follow the arm.
- Apply pressure to the humerus (upper arm bone), not the elbow joint itself.
Pro tips
- To increase the stretch on the rear deltoid, slightly rotate your thumb downward (internal rotation) on the arm being stretched.
- Try to 'protract' or push your shoulder blade forward on the side being stretched to create more space for the muscle to lengthen.
Make it harder
- Perform the stretch while leaning the back of your shoulder against a wall to fix the scapula in place.
- Apply PNF technique: push your arm against your resisting hand for 5 seconds, relax, and then pull deeper into the stretch.
Frequently asked
- What muscles does the rear deltoid stretch work?
- The rear deltoid stretch primarily targets the deltoids, and also works the rhomboids and trapezius as secondary muscles.
- What equipment do you need for the rear deltoid stretch?
- The rear deltoid stretch requires no equipment — just your body weight.
- Is the rear deltoid stretch good for beginners?
- Yes. The rear deltoid stretch is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
- Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
- Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
- Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques