How to do the Folded Arms Behind Back Shoulder Stretch
- Stand tall, arms at your sides.
- Bend both arms behind your back, forearms crossed.
- Reach each hand toward the opposite elbow and hold.
- Release slowly, then switch the top arm next time.
Full technique — 7 steps
- Stand tall with feet about hip width apart and arms hanging at your sides.
- Bend both elbows and bring both arms behind your back.
- Cross your forearms over your lower back, one on top of the other.
- Reach each hand toward the opposite elbow without forcing the range.
- Keep your shoulders level and your chest facing forward.
- Hold the position steadily while breathing normally, then release slowly.
- 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
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.
