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Shoulders · Body Weight
Back and Shoulder Stretch
Back and Shoulder Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the triceps and lats 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
- Upper Back · trapezius, rhomboids
Secondary muscles
- Triceps · triceps brachii
- Lats · latissimus dorsi
How to do Back and Shoulder Stretch
- Sit on a block with your back straight, feet shoulder-width apart and raise your right arm overhead.
- Bend your right elbow and reach down your back. Use your left hand to gently pull on your right elbow, enhancing the stretch.
- Hold the stretch for 15-30 seconds.
- Switch arms and repeat the stretch on the left side.
Form tips
- Keep your core engaged to maintain balance and proper posture throughout the stretch.
- Avoid pulling too hard on your elbow; the stretch should be gentle and not cause pain.
- Breathe deeply and steadily to help relax your muscles and enhance the stretch.
Back and Shoulder Stretch alternatives
More delts exercises
Back and Shoulder Stretch FAQ
What muscles does Back and Shoulder Stretch work?
Back and Shoulder Stretch mainly works the delts in the shoulders (deltoids, trapezius and rhomboids). The triceps and lats work as secondary muscles.
What equipment do you need for Back and Shoulder Stretch?
None. Back and Shoulder Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Back and Shoulder 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 Back and Shoulder Stretch good for beginners?
Yes. Back and Shoulder Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Back and Shoulder 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 Back and Shoulder Stretch?
Other exercises for the delts include Band Warm Up Shoulder Stretch, Resistance Band Assisted Front Rack Stretch, Resistance Band Shoulder Adduction and Kettlebell Shoulder Extension.
For developers
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