Male model ex_RSG6AC

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Shoulders · Body Weight

Front Shoulder Stretch With Bar

beginnerflexibility

Front Shoulder Stretch With Bar is a beginner isolation flexibility exercise that works the delts (shoulders), with the chest assisting. It needs only a mat and a pull-up bar. 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

Secondary muscles

Chest · Pectoralis Major

How to do Front Shoulder Stretch With Bar

Stand with your feet shoulder-width apart, holding a bar with both hands, palms facing down, and hands placed slightly wider than shoulder-width apart.
Extend your arms straight down in front of you at shoulder height, keeping your back straight and core engaged.
Gently raise the bar overhead and bend them both at 90 degrees to lower them until you feel a stretch in your shoulders.
Hold the stretch for 20-30 seconds. Repeat as needed.

Form tips

Keep your back straight and avoid arching or rounding your spine.
Use a lighter bar to ensure proper form and gradually increase the stretch as you become more flexible.
Breathe deeply and steadily throughout the stretch to help relax your muscles.

Front Shoulder Stretch With Bar alternatives

Band Warm Up Shoulder Stretch

Delts · beginner

Resistance Band Assisted Front Rack Stretch

Delts · beginner

Kettlebell Shoulder Extension

Delts · intermediate

Dumbbell Shoulder Extension

Delts · intermediate

More delts exercises

Reverse Shoulder Stretch

Delts · beginner

Cross Body Shoulder Stretch

Delts · beginner

Back and Shoulder Stretch

Delts · beginner

Across Chest Shoulder Stretch (Variation 2)

Delts · beginner

Cross Over Shoulder Stretch

Delts · beginner

Standing Reverse Shoulder Stretch

Delts · beginner

Standing Overhand Shoulder Stretch

Delts · beginner

Across Chest Shoulder Stretch

Delts · beginner

Front Shoulder Stretch With Bar FAQ

What muscles does Front Shoulder Stretch With Bar work?

Front Shoulder Stretch With Bar mainly works the delts in the shoulders (Deltoids). The chest work as secondary muscles.

What equipment do you need for Front Shoulder Stretch With Bar?

You need only a mat and a pull-up bar.

How many sets and reps of Front Shoulder Stretch With Bar 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 Front Shoulder Stretch With Bar good for beginners?

Yes. Front Shoulder Stretch With Bar is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Front Shoulder Stretch With Bar 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 Front Shoulder Stretch With Bar?

Other exercises for the delts include Band Warm Up Shoulder Stretch, Resistance Band Assisted Front Rack Stretch, Kettlebell Shoulder Extension and Dumbbell Shoulder Extension.

For developers

Use Front Shoulder Stretch With Bar 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_RSG6AC" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_RSG6AC",
  "name": "Front Shoulder Stretch With Bar",
  "model": "male",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_RSG6AC/mp4-720.mp4?…",
    "poster": "https://…/ex_RSG6AC/poster.jpg?…"
  }
}