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Exercise

Rear Deltoid Stretch

The Rear Deltoid Stretch gently opens the back of the shoulders to reduce tension and support comfortable arm movement.

Bodyweight exercises

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The Rear Deltoid Stretch is a standing stretch where one arm is drawn across the chest to target the back of the shoulder. The position allows you to ease into the stretch and release built-up tightness without placing stress on the joint.

You should feel a mild to moderate stretch in the back of the shoulder while keeping the rest of your body relaxed. Stand tall, keep your shoulders down, and hold the arm across your chest without pulling aggressively. Breathe slowly and stay within a comfortable range.

This stretch fits well in warm-ups, cool-downs, or recovery sessions, especially after upper body training. You can make it gentler by reducing the pull, or slightly deeper by holding the position longer while maintaining steady, relaxed breathing.

How to Perform the Rear Deltoid Stretch

Stand upright or sit with your back straight and shoulders relaxed.
Extend one arm across your chest at shoulder height, keeping your arm straight but not locked.
Use your opposite hand to gently pull the extended arm closer to your chest by holding the elbow or upper arm.
Keep your shoulders down and away from your ears throughout the stretch to isolate the rear deltoid.
Hold the position for 20-30 seconds while breathing deeply and evenly.
Avoid rotating your torso during the stretch; keep your chest facing forward.
Release the arm slowly and repeat the stretch on the opposite side.
For a deeper stretch, you can slightly elevate the elbow of the arm being stretched while maintaining proper alignment.

Important information

Make sure you feel the stretch in the back of your shoulder, not in your joint or neck area.
Keep your breathing steady and relaxed to help deepen the stretch gradually.
Never force the stretch to the point of pain; a mild pulling sensation is appropriate.
If you have existing shoulder injuries, consult with a healthcare professional before performing this stretch.

FAQ - Rear Deltoid Stretch

What muscles does the rear deltoid stretch target?

The rear deltoid stretch primarily targets the posterior deltoid muscles at the back of your shoulders. It also engages surrounding muscles including the rotator cuff, rhomboids, and portions of the upper back, making it excellent for overall shoulder mobility.

How do I perform the rear deltoid stretch correctly?

Extend one arm across your chest and use your opposite hand to gently pull the elbow closer to your body until you feel a stretch in the back of your shoulder. Keep your shoulders relaxed and down away from your ears, and hold for 20-30 seconds per side without bouncing or forcing the stretch.

How often should I include this stretch in my routine?

For optimal shoulder mobility, perform this stretch 1-2 times daily, especially if you spend long hours at a desk. Include it both as part of your pre-workout warm-up and post-workout recovery routine to maximize its benefits and progressively improve your overhead range of motion.

Can this stretch help with shoulder pain from weightlifting?

Yes, this stretch can help alleviate shoulder discomfort caused by muscular imbalances from pushing exercises like bench press and overhead press. Regular stretching helps balance the shoulder complex by releasing tension in the rear deltoids, though persistent pain should always be evaluated by a healthcare professional.

What are common mistakes to avoid with the rear deltoid stretch?

Avoid rotating your torso during the stretch, which reduces effectiveness by taking tension off the target muscles. Don't pull the arm too aggressively or stretch to the point of pain, as this can cause injury. Finally, ensure you're not elevating your shoulders toward your ears, which creates unnecessary tension.

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Rear Delts

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Shoulders

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Isolation

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Workouts with Rear Deltoid Stretch

Best Pull Day workouts

Pull day workouts focus on the major muscle groups involved in pulling movements: the back, biceps, and rear shoulders. Training these muscles together helps improve posture, build balanced strength, and develop a well-defined upper body. Compound exercises like rows, pull-ups, and deadlifts create the foundation of your pull day routine by engaging multiple muscles at once. These movements are complemented by isolation exercises such as bicep curls and face pulls to target specific areas and improve muscle detail. Whether you want to increase strength, enhance muscle definition, or support better performance, pull day workouts offer an efficient way to reach your goals.

Best Shoulder workouts

Shoulder workouts target the deltoid muscles: front (anterior), side (lateral), and rear (posterior) which play a key role in pressing, lifting, and stabilizing your upper body. In these workouts, you'll train all three heads for balanced development, improved strength, and injury prevention. Compound movements like the overhead press and push press build raw strength, while isolation exercises such as lateral raises and rear delt flyes help shape and define the shoulders. Whether you're chasing performance, symmetry, or aesthetics, dedicated shoulder workouts are essential to complete upper body training.

Best Rear Delt workouts

The rear delts, or posterior deltoids, are often undertrained compared to the front and side delts: but they’re essential for a strong, balanced upper body. Located at the back of your shoulders, rear delts support posture, improve pulling mechanics, and help prevent shoulder injuries. These workouts target them directly with exercises like reverse flyes, face pulls, and rear delt rows to improve both aesthetics and performance.

Best Stretching workouts

Stretching workouts help you loosen tight muscles, improve flexibility, and increase joint range of motion. Whether used as a standalone recovery session or as part of your warm-up or cool-down, a structured stretching routine supports performance and reduces the risk of injury. These sessions are ideal for both athletes and everyday movers looking to improve posture, relieve muscle tension, and feel more mobile throughout the day.

Alternative Exercises

Shoulder Stretch Behind The Back

The Shoulder Stretch Behind the Back improves shoulder mobility and flexibility by gently opening the front of the shoulders and upper arms.

PVC Pass Through

The PVC Pass Through is a simple mobility drill that improves shoulder flexibility, control and overhead range of motion.

Extension Of Arms In Vertical Stretch

The Extension of Arms in Vertical Stretch lifts the arms overhead to open the shoulders and lengthen the upper body.

Iron Cross Stretch

The Iron Cross Stretch is a floor-based mobility exercise that improves chest, shoulder, and spinal flexibility through controlled rotational movement.