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Shoulders · Body Weight
Cross Body Elbow Pull Shoulder Stretch
Cross Body Elbow Pull Shoulder Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the rotator cuff, upper back and chest 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 · Posterior, Anterior, Lateral Deltoids
Secondary muscles
- Rotator Cuff · Infraspinatus, Teres Minor
- Upper Back · Trapezius, Rhomboids
- Chest · Pectoralis Major
How to do Cross Body Elbow Pull Shoulder Stretch
- Stand upright with your feet shoulder width apart and your arms relaxed by your sides. Bend one arm behind your lower back with your elbow pointing outward.
- Reach across your body with your opposite hand and grasp the elbow of your bent arm.
- Gently pull the elbow across your body until you feel a comfortable stretch in the your shoulder.
- Hold the stretch, then slowly release and repeat on the opposite side.
Form tips
- Pull your elbow gently without forcing it beyond a comfortable range.
- Maintain a slow, steady pull rather than using quick movements.
- Keep your neck relaxed and your shoulders away from your ears.
- Inhale before applying the stretch and exhale as you gently deepen it.
Cross Body Elbow Pull Shoulder Stretch alternatives
More delts exercises
Cross Body Elbow Pull Shoulder Stretch FAQ
What muscles does Cross Body Elbow Pull Shoulder Stretch work?
Cross Body Elbow Pull Shoulder Stretch mainly works the delts in the shoulders (Posterior, Anterior and Lateral Deltoids). The rotator cuff, upper back and chest work as secondary muscles.
What equipment do you need for Cross Body Elbow Pull Shoulder Stretch?
None. Cross Body Elbow Pull 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 Cross Body Elbow Pull 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 Cross Body Elbow Pull Shoulder Stretch good for beginners?
Yes. Cross Body Elbow Pull Shoulder Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Cross Body Elbow Pull 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 Cross Body Elbow Pull Shoulder Stretch?
Other exercises for the delts include Band Warm Up Shoulder Stretch, Resistance Band Assisted Front Rack Stretch, Dumbbell Shoulder Extension 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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