Exercise guide
Seated Shoulder Stretch On A Chair
- Beginner
- Isolation
- Timed hold
- Shoulders
This stretch targets the posterior deltoids and upper back, improving shoulder mobility and relieving tension in the shoulder girdle. It is an effective recovery movement to maintain joint health and flexibility after upper body workouts.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on a chair or flat bench with your feet flat on the floor, hip-width apart.
- Engage your core and maintain a neutral spine with your shoulders rolled back and down.
- Extend your right arm across your body at chest height, keeping the elbow straight.
How to do it
- Use your left hand or forearm to gently pull your right arm closer to your chest until you feel a stretch in the back of the shoulder.
- Hold the position for 20-30 seconds while taking slow, deep breaths.
- Exhale as you gently increase the pull to deepen the stretch without causing pain.
- Slowly release the arm and repeat the process on the left side.
Form checklist
- Keep the shoulder of the stretching arm depressed and away from your ear.
- Maintain a forward-facing torso; do not rotate your chest toward the arm.
- Keep your spine tall and avoid slouching or leaning into the stretch.
- Ensure the stretching arm remains parallel to the floor.
Pro tips
- To target different fibers of the posterior deltoid, slightly adjust the height of the stretching arm up or down.
- Focus on pulling the shoulder blade of the stretching arm away from your spine to maximize the stretch across the upper back.
Make it harder
- Gently rotate your head in the opposite direction of the stretch to incorporate a release for the upper trapezius and neck.
- Clasp your hands behind your back and lift them slightly to transition into an anterior deltoid and chest stretch after completing the unilateral reps.
Frequently asked
- What muscles does the seated shoulder stretch on a chair work?
- The seated shoulder stretch on a chair primarily targets the deltoids, and also works the rotator cuff as secondary muscles.
- What equipment do you need for the seated shoulder stretch on a chair?
- The seated shoulder stretch on a chair requires no equipment — just your body weight.
- Is the seated shoulder stretch on a chair good for beginners?
- Yes. The seated shoulder stretch on a chair is a beginner-friendly movement and a strong foundation to build on.
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- Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques