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Shoulders · Body Weight
Extension of Arms in Vertical Stretch
Extension of Arms in Vertical Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the arms and forearms 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
Secondary muscles
- Arms · Biceps Brachii, Triceps Brachii
- Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris
How to do Extension of Arms in Vertical Stretch
- Stand with your feet shoulder-width apart, your back straight, and your core engaged.
- Raise your arms overhead, interlocking your fingers and turning your palms upward.
- Stretch upwards as much as possible, lengthening your spine and reaching towards the ceiling. Hold the position for 15-30 seconds.
- Slowly release the stretch and bring your arms back down to your sides. Repeat for the desired number of repetitions.
Form tips
- Move slowly and with control to maximize the stretch and avoid any sudden movements.
- Focus on deep, steady breathing, inhaling as you reach upwards and exhaling as you hold the stretch.
- Avoid arching your back; instead, focus on lengthening your spine.
Extension of Arms in Vertical Stretch alternatives
More delts exercises
Extension of Arms in Vertical Stretch FAQ
What muscles does Extension of Arms in Vertical Stretch work?
Extension of Arms in Vertical Stretch mainly works the delts in the shoulders (Deltoids and Trapezius). The arms and forearms work as secondary muscles.
What equipment do you need for Extension of Arms in Vertical Stretch?
None. Extension of Arms in Vertical Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Extension of Arms in Vertical 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 Extension of Arms in Vertical Stretch good for beginners?
Yes. Extension of Arms in Vertical Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Extension of Arms in Vertical 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 Extension of Arms in Vertical Stretch?
Other exercises for the delts include Resistance Band Assisted Front Rack Stretch, Band Warm Up Shoulder 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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