How to do the Bent Over Crossed Arm Shoulder Stretch
- Push your hips back and lower your torso, keeping a slight bend in your knees.
- Cross your arms and hold the outside of each opposite knee.
- Gently push your torso down until you feel a stretch behind your shoulders.
- Hold the position, then release and stand up slowly.
Full technique — 7 steps
- Stand with feet about hip width apart and a slight bend in your knees.
- Hinge at the hips until your torso is inclined forward with knees slightly bent.
- Cross your arms at the wrists in front of your knees.
- Hold the outside of each knee with the opposite hand.
- Gently push your torso down against your hands until you feel a stretch behind both shoulders.
- Keep your back flat and your neck neutral, and breathe normally.
- 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
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.
