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Shoulders · Body Weight
Cross Body Shoulder Stretch
Cross Body Shoulder Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the upper back and rotator cuff 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 Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Rotator Cuff · Infraspinatus, Teres Minor
How to do Cross Body Shoulder Stretch
- Stand upright with your feet shoulder width apart and your arms relaxed by your sides.
- Raise one arm straight across the front of your chest at shoulder height.
- Grasp your upper arm just above the elbow with your opposite hand and gently pull it closer to your chest while keeping your shoulders relaxed.
- Hold the stretch, then slowly release and repeat on the opposite side.
Form tips
- Pull from your upper arm rather than your forearm or wrist.
- Keep your shoulders level and avoid shrugging them toward your ears.
- Stretch only until you feel a comfortable pull in the back of your shoulder.
- Inhale before applying the stretch and exhale as you gently pull your arm closer.
Cross Body Shoulder Stretch alternatives
More delts exercises
Cross Body Shoulder Stretch FAQ
What muscles does Cross Body Shoulder Stretch work?
Cross Body Shoulder Stretch mainly works the delts in the shoulders (Posterior Deltoids). The upper back and rotator cuff work as secondary muscles.
What equipment do you need for Cross Body Shoulder Stretch?
None. Cross Body 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 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 Shoulder Stretch good for beginners?
Yes. Cross Body Shoulder Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Cross Body 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 Shoulder Stretch?
Other exercises for the delts include Band Warm Up Shoulder Stretch, Resistance Band Assisted Front Rack Stretch, Dumbbell Shoulder Extension and Resistance Band Shoulder Adduction.
For developers
Use Cross Body Shoulder Stretch in your app
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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