# Prone Crossed Arm Shoulder Stretch

A kneeling floor stretch where your chest rests on forearms crossed under it and sinks toward the floor. Stretches the rear delts and the muscles between the shoulder blades on both sides at once.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/criss-cross-bow-tie-pose/video/male.mp4
- HTML: https://seto.fit/exercises/prone-crossed-arm-shoulder-stretch/

## Muscles worked

- Rear delts: 7/10
- Rhomboids: 6/10
- Traps: 5/10
- Infraspinatus: 4/10
- Teres minor: 3/10

## How to do the Prone Crossed Arm Shoulder Stretch

1. Kneel and lower your chest toward the floor.
2. Cross your forearms under your chest, palms flat on the floor.
3. Let your chest sink until the backs of your shoulders stretch.
4. Breathe steadily, then switch which arm is on top.

### Full technique — 6 steps

1. Kneel on the floor, then lower your chest toward the floor with your feet raised behind you.
2. Cross your forearms under your upper chest, each hand reaching to the opposite side with the palm flat.
3. Rest your upper chest on your crossed arms and let your head relax toward the floor.
4. Let your chest sink slowly until you feel a stretch across the back of your shoulders.
5. Hold the position while breathing steadily and keeping your shoulders relaxed.
6. Release slowly, then switch which arm is on top and repeat.

## Common mistakes

- Forcing painful range
- Shrugging shoulders toward ears
- Holding the breath
- Shifting weight onto one arm
- Bouncing into the stretch

## Form cues

- Let chest sink slowly
- Palms flat on floor
- Stretch behind shoulder
- Breathe through the hold

## How much to do

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

Primary: Rear delts 7/10, Rhomboids 6/10. Also works: Traps 5/10, Infraspinatus 4/10, Teres minor 3/10.

### When should I do the Prone Crossed Arm Shoulder Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Prone Crossed Arm Shoulder Stretch?

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

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