How to do the Clasped Hands Behind Back Shoulder Stretch
- Stand tall and interlace your fingers behind your hips.
- Straighten your arms and lift your hands back and away.
- Hold the stretch across the front of your shoulders.
- Lower your hands and release the clasp to finish.
Full technique — 7 steps
- Stand tall with feet hip-width apart and arms at your sides.
- Reach both hands behind you and interlace your fingers behind your hips.
- Straighten your elbows and pull your shoulders back and down, letting your chest open.
- Lift your clasped hands back and away from your body until you feel a stretch across the front of your shoulders.
- Keep your torso upright and avoid leaning forward as your hands lift.
- Breathe slowly and hold the position without forcing deeper range or arching your lower back.
- Lower your hands and release the clasp to finish the hold.
Common mistakes
- Arching the lower back
- Shrugging shoulders toward ears
- Bending the elbows during hold
- Leaning the torso forward
- Forcing the hands too high
Form cues
- Keep arms straight
- Shoulders away from ears
- Keep ribs down
- Stay tall through torso
- Lift hands back gently
Quick answers
What muscles does the Clasped Hands Behind Back Shoulder Stretch work?
Primary: Front delts 7/10, Chest 6/10. Also works: Biceps 4/10, Rhomboids 3/10.
When should I do the Clasped Hands Behind 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 Clasped Hands Behind Back 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: 1–2 sets of 30–45 reps, rest 15 s, 6 reps in reserve.
