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Shoulders · Body Weight
Rear Deltoid Stretch
Rear Deltoid 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
- Rear Shoulders · Posterior Deltoid
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Rear Deltoid Stretch
- Stand upright with your feet shoulder-width apart.
- Extend your right arm, slightly bent, across your body at shoulder height.
- Use your left hand to gently pull your right arm towards your chest, feeling the stretch in the rear deltoid.
- Hold the stretch for 15-30 seconds, then slowly release and return to the starting position. Repeat on the other side by extending your left arm and using your right hand to assist with the stretch.
Form tips
- Keep your shoulders relaxed and away from your ears to maximize the stretch.
- Avoid twisting your torso; keep your upper body facing forward.
- Move slowly and with control to avoid any sudden movements that could cause strain.
Rear Deltoid Stretch alternatives
More delts exercises
Rear Deltoid Stretch FAQ
What muscles does Rear Deltoid Stretch work?
Rear Deltoid Stretch mainly works the delts in the shoulders (Posterior Deltoid). The upper back work as secondary muscles.
What equipment do you need for Rear Deltoid Stretch?
You need only a mat.
How many sets and reps of Rear Deltoid 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 Rear Deltoid Stretch good for beginners?
Yes. Rear Deltoid Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Rear Deltoid 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 Rear Deltoid Stretch?
Other exercises for the delts include Rear Deltoid Fly Cable Resistance Band, Bent Over Rear Deltoid Fly Resistance Band, Band Warm Up Shoulder Stretch and Resistance Band Assisted Front Rack Stretch.
For developers
Use Rear Deltoid 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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