# Folded Arms Behind Back Shoulder Stretch

A standing, no-equipment shoulder stretch with both arms folded behind your back and the forearms crossed over your lower back. Stretches the back and outside of both shoulders by turning the upper arms inward.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/arms-behind-back-shoulder-flexor-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/folded-arms-behind-back-shoulder-stretch/

## Muscles worked

- Rear delts: 8/10
- Infraspinatus: 7/10
- Teres minor: 5/10
- Side delts: 4/10

## How to do the Folded Arms Behind Back Shoulder Stretch

1. Stand tall, arms at your sides.
2. Bend both arms behind your back, forearms crossed.
3. Reach each hand toward the opposite elbow and hold.
4. Release slowly, then switch the top arm next time.

### Full technique — 7 steps

1. Stand tall with feet about hip width apart and arms hanging at your sides.
2. Bend both elbows and bring both arms behind your back.
3. Cross your forearms over your lower back, one on top of the other.
4. Reach each hand toward the opposite elbow without forcing the range.
5. Keep your shoulders level and your chest facing forward.
6. Hold the position steadily while breathing normally, then release slowly.
7. Switch which forearm is on top for the next hold.

## Common mistakes

- Letting the shoulders shrug upward
- Leaning forward to gain range
- Forcing painful range
- Arching the lower back

## Form cues

- Keep shoulders level
- Square your chest
- Don't shrug up
- Hands toward opposite elbows
- Breathe and relax

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2–3 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 Folded Arms Behind Back Shoulder Stretch work?

Primary: Rear delts 8/10, Infraspinatus 7/10. Also works: Teres minor 5/10, Side delts 4/10.

### When should I do the Folded Arms 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 Folded Arms Behind Back Shoulder Stretch?

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

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