Male model ex_O6AWRI

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Shoulders · Body Weight

Reaching Up Shoulder Stretch

beginnerflexibility

Reaching Up Shoulder Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the upper back 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

Secondary muscles

Upper Back · Trapezius, Rhomboids

How to do Reaching Up Shoulder Stretch

Stand upright with your feet shoulder-width apart.
Bend your right elbow and bring your right arm behind your back, raising your hand upward with your palm facing out.
Hold the stretch for 15-30 seconds, then slowly release and return to the starting position. Repeat on the other side by bending your left elbow and using your right hand to assist with the stretch.

Form tips

Move slowly and with control to avoid any sudden movements that could cause strain.
Keep your core engaged to maintain balance and support your lower back.
Avoid arching your back; keep your spine neutral to maximize the stretch and prevent injury.

Reaching Up Shoulder Stretch alternatives

Band Warm Up Shoulder Stretch

Delts · beginner

Resistance Band Assisted Front Rack Stretch

Delts · beginner

Dumbbell Shoulder Extension

Delts · intermediate

Resistance Band Shoulder Adduction

Delts · beginner

More delts exercises

Reverse Shoulder Stretch

Delts · beginner

Cross Body Shoulder Stretch

Delts · beginner

Front Shoulder Stretch With Bar

Delts · beginner

Back and Shoulder Stretch

Delts · beginner

Cross Over Shoulder Stretch

Delts · beginner

Across Chest Shoulder Stretch

Delts · beginner

Across Chest Shoulder Stretch (Variation 2)

Delts · beginner

Standing Reverse Shoulder Stretch

Delts · beginner

Reaching Up Shoulder Stretch FAQ

What muscles does Reaching Up Shoulder Stretch work?

Reaching Up Shoulder Stretch mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.

What equipment do you need for Reaching Up Shoulder Stretch?

You need only a mat.

How many sets and reps of Reaching Up 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 Reaching Up Shoulder Stretch good for beginners?

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

How many calories does Reaching Up 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 Reaching Up 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 Reaching Up 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_O6AWRI" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_O6AWRI",
  "name": "Reaching Up Shoulder Stretch",
  "model": "male",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_O6AWRI/mp4-720.mp4?…",
    "poster": "https://…/ex_O6AWRI/poster.jpg?…"
  }
}