Seated Front Deltoid Stretch
A seated stretch sweeping straight arms out and back behind the body to open the front delts and chest. A partner can hold the wrists for a gentle contract-relax stretch.
Primary muscles
- Front Delts
Secondary muscles
- Chest (Pectoralis Major)
- Biceps
- Sets
- 2–3
- Duration
- 20–30 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Sitting tall on the floor with the knees bent, arms straight out to the sides at shoulder height, palms down.
Keep the elbows straight and the chest lifted.
Sweep the arms back behind you as far as is comfortable, squeezing the shoulder blades together.
Hold when you feel a stretch across the fronts of the shoulders and chest.
Bring the arms forward to release; with a partner, press lightly against their grip for 5-10 seconds, relax, then let them ease the arms back.
Breathing: Breathe slowly and let the arms drift back a little on each exhale.
Coaching tips
Sit tall
Lead with the chest, not the chin
Shoulders away from the ears
Common mistakes
Leaning back instead of moving the arms
Bending the elbows
A partner pulling too hard or too fast
Safety notes
With a partner, agree on a stop signal and deepen the stretch only gradually.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.