# Bent Over Crossed Arm Shoulder Stretch

A standing forward-fold stretch with the arms crossed and each hand holding the opposite knee. Stretches the rear delts and upper back on both sides at once.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/cross-over-shoulder-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/bent-over-crossed-arm-shoulder-stretch/

## Muscles worked

- Rear delts: 8/10
- Rhomboids: 5/10
- Infraspinatus: 4/10
- Traps: 4/10

## How to do the Bent Over Crossed Arm Shoulder Stretch

1. Push your hips back and lower your torso, keeping a slight bend in your knees.
2. Cross your arms and hold the outside of each opposite knee.
3. Gently push your torso down until you feel a stretch behind your shoulders.
4. Hold the position, then release and stand up slowly.

### Full technique — 7 steps

1. Stand with feet about hip width apart and a slight bend in your knees.
2. Hinge at the hips until your torso is inclined forward with knees slightly bent.
3. Cross your arms at the wrists in front of your knees.
4. Hold the outside of each knee with the opposite hand.
5. Gently push your torso down against your hands until you feel a stretch behind both shoulders.
6. Keep your back flat and your neck neutral, and breathe normally.
7. Hold the position, then release your hands and stand up slowly.

## Common mistakes

- Rounding through the spine
- Shrugging shoulders toward ears
- Bouncing into the stretch
- Forcing painful range
- Holding the breath

## Form cues

- Keep back flat
- Hands on opposite knees
- Keep shoulders down
- Neck stays neutral
- Breathe through the hold

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 15 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 Bent Over Crossed Arm Shoulder Stretch work?

Primary: Rear delts 8/10. Also works: Rhomboids 5/10, Infraspinatus 4/10, Traps 4/10.

### When should I do the Bent Over Crossed Arm 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 Bent Over Crossed Arm Shoulder Stretch?

Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.

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

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