How to do the Behind the Back Shoulder Stretch
- Stand tall, arms at your sides.
- Bend one arm behind your back, palm facing out.
- Slide your hand across your lower back and hold.
- Release slowly, then switch arms.
Full technique — 5 steps
- Stand tall with feet about hip width apart and arms hanging at your sides.
- Bend one elbow and bring that arm behind your back, palm facing out.
- Slide your hand across your lower back until your forearm lies across it.
- Keep your shoulders level and your chest facing forward.
- 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
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.
