Stick Assisted Standing Shoulder Flexion

Muscles worked

Setup

1. Stand with your back against a wall and your feet about 6-10 inches away from the baseboard.
2. Hold a stick or PVC pipe with an overhand grip, hands slightly wider than shoulder-width apart.
3. Press your lower back, upper back, and head firmly against the wall.
4. Rest the stick against your thighs with your arms fully extended.

How to do it

1. Inhale and slowly raise the stick forward and upward in a controlled arc while keeping your elbows locked.
2. Continue the movement until the stick or your thumbs touch the wall above your head, ensuring your lower back does not arch away from the wall.
3. Exhale and hold the peak stretch for one second, focusing on keeping your shoulders depressed (away from ears).
4. Lower the stick back to the starting position with a controlled 3-second tempo.

Form checklist

• Keep the lower back glued to the wall to prevent rib flare.
• Maintain full elbow extension throughout the entire range of motion.
• Keep your chin tucked and the back of your head in contact with the wall.
• Avoid shrugging your shoulders toward your ears as you reach overhead.

Pro tips

• Focus on 'reaching' the stick away from your body to maximize the stretch in the serratus anterior and latissimus dorsi.
• If you feel pinching in the front of the shoulder, widen your grip on the stick until the movement is pain-free.

Make it harder

• Narrow your grip on the stick to increase the mobility demand on the shoulder joint.
• Perform the movement while holding a shallow wall-sit to increase core and lower body engagement.

Frequently asked

What muscles does the stick assisted standing shoulder flexion work?

The stick assisted standing shoulder flexion primarily targets the deltoids and lats, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the stick assisted standing shoulder flexion?

The stick assisted standing shoulder flexion requires no equipment — just your body weight.

Is the stick assisted standing shoulder flexion good for beginners?

The stick assisted standing shoulder flexion is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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