# Behind the Back Shoulder Stretch

A standing, no-equipment shoulder stretch with one arm bent behind your back and the forearm across your lower back. Stretches the back and outside of the shoulder by turning the upper arm inward.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/reaching-up-shoulder-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/behind-the-back-shoulder-stretch/

## Muscles worked

- Rear delts: 7/10
- Infraspinatus: 6/10
- Side delts: 5/10
- Teres minor: 5/10
- Rhomboids: 3/10

## How to do the Behind the Back Shoulder Stretch

1. Stand tall, arms at your sides.
2. Bend one arm behind your back, palm facing out.
3. Slide your hand across your lower back and hold.
4. Release slowly, then switch arms.

### Full technique — 5 steps

1. Stand tall with feet about hip width apart and arms hanging at your sides.
2. Bend one elbow and bring that arm behind your back, palm facing out.
3. Slide your hand across your lower back until your forearm lies across it.
4. Keep your shoulders level and your chest facing forward.
5. Hold the position steadily while breathing normally, then release and switch sides.

## Common mistakes

- Letting the shoulder shrug upward
- Twisting the torso into position
- Forcing painful range
- Leaning forward to gain range

## Form cues

- Keep shoulders level
- Square your chest
- Don't shrug up
- Breathe and relax

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 30 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Behind the Back Shoulder Stretch work?

Primary: Rear delts 7/10, Infraspinatus 6/10. Also works: Side delts 5/10, Teres minor 5/10, Rhomboids 3/10.

### When should I do the Behind the Back Shoulder Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Behind the Back Shoulder Stretch?

Strength: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 30 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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