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Shoulders · Body Weight
Arms Behind Back Shoulder Flexor Stretch
Arms Behind Back Shoulder Flexor Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Shoulders · Deltoids
- Chest · Pectoralis Major, Pectoralis Minor
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Arms Behind Back Shoulder Flexor Stretch
- Stand upright with your feet shoulder-width apart and arms at your sides.
- Bring both arms behind your back. Set your forearms parallel to the floor, crossing one over the other to stretch your shoulders.
- Hold the stretch for 15-30 seconds, feeling the stretch in your shoulders. Return to the starting position and repeat as needed.
Form tips
- Maintain an upright posture without arching your lower back excessively.
- Breathe slowly and deeply throughout the stretch, keeping your chest up and focusing on your shoulders.
- Stretch only until you feel gentle tension, not pain.
- Keep your neck relaxed and your head in a neutral position.
Arms Behind Back Shoulder Flexor Stretch alternatives
More delts exercises
Arms Behind Back Shoulder Flexor Stretch FAQ
What muscles does Arms Behind Back Shoulder Flexor Stretch work?
Arms Behind Back Shoulder Flexor Stretch mainly works the delts in the shoulders (Deltoids, Pectoralis Major and Pectoralis Minor). The upper back work as secondary muscles.
What equipment do you need for Arms Behind Back Shoulder Flexor Stretch?
None. Arms Behind Back Shoulder Flexor Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Arms Behind Back Shoulder Flexor Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Arms Behind Back Shoulder Flexor Stretch good for beginners?
Yes. Arms Behind Back Shoulder Flexor Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Arms Behind Back Shoulder Flexor Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Arms Behind Back Shoulder Flexor Stretch?
Other exercises for the delts include Band Warm Up Shoulder Stretch, Resistance Band Assisted Front Rack Stretch, Barbell Behind the Back Push Press Single Arm Balance and Kettlebell Shoulder Extension.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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