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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Cross-Body Shoulder Stretch
StretchingBeginner

Cross-Body Shoulder Stretch

A standing stretch pulling one straight arm across the chest to stretch the back of the shoulder.

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Primary muscles

  • Rear Delts

Secondary muscles

  • Rhomboids
  • Rotator Cuff
Sets
2–3
Duration
20–40 sec per side
Rest
15–30s

How to perform

Cross-Body Shoulder Stretch movement

Main muscles working (thicker lines)

Starting position

Standing or seated tall with shoulders relaxed.

  1. 1

    Bring one arm straight across the front of your chest.

  2. 2

    Hold it just above the elbow with the other hand.

  3. 3

    Gently pull the arm closer to your chest until you feel a stretch at the back of the shoulder.

  4. 4

    Hold, then switch arms.

Breathing: Breathe slowly and relax the shoulder on each exhale.

Coaching tips

  • Keep the shoulder down, away from the ear

  • Pull at the upper arm, not the elbow joint

  • Stay square, don't twist

Common mistakes

  • Shrugging the stretched shoulder

  • Rotating the torso

  • Pulling on the forearm or elbow joint

Safety notes

  • Stretch to mild tension, never pain; avoid if it pinches at the front of the shoulder.

Details

Body parts
Shoulders
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Cross-Body Triceps StretchBeginner→
  • Side Wrist PullBeginner→
  • Sleeper StretchBeginner→
  • Upper Back StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.