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Shoulders · Body Weight
Cross Over Shoulder Stretch
Cross Over Shoulder Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the lower back and core assisting. It needs only a mat. 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
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Obliques
How to do Cross Over Shoulder Stretch
- Begin by standing with your feet shoulder-width apart. Lean forward at your hips with a slight arch in your back.
- Cross your arms and place your hands on your knees.
- Engage your core and gently press your chest downward to feel the stretch in your shoulders and upper back.
- Hold the stretch for the desired duration, then slowly return to a standing position.
Form tips
- Keep your core engaged to maintain stability and support your lower back.
- Focus on keeping a slight arch in your back and avoid rounding your spine.
- Perform the stretch with control to avoid overextending your shoulders.
- Breathe deeply and steadily throughout the stretch, inhaling through your nose and exhaling through your mouth.
Cross Over Shoulder Stretch alternatives
More delts exercises
Cross Over Shoulder Stretch FAQ
What muscles does Cross Over Shoulder Stretch work?
Cross Over Shoulder Stretch mainly works the delts in the shoulders (Deltoids, Trapezius and Rhomboids). The lower back and core work as secondary muscles.
What equipment do you need for Cross Over Shoulder Stretch?
You need only a mat.
How many sets and reps of Cross Over 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 Over Shoulder Stretch good for beginners?
Yes. Cross Over Shoulder Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Cross Over 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 Over 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
Use Cross Over 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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