Animated GIF · Available via API
gif_boxRear Deltoid Stretch
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fitness_center Equipment
Body WeightCategory
flexibility
Mechanic
isolation
Cal/min
3.1
Force
pull
Rear Deltoid Stretch is a beginner single-joint isolation pulling exercise targeting the Delts in the Shoulders region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Trapezius and Rhomboids.
list_alt Step-by-Step Instructions
Stand tall with your feet shoulder-width apart.
Extend your right arm across your chest, placing your left hand on your right elbow.
Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder.
Hold the stretch for 15-30 seconds, then release.
Repeat on the other side.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Delts — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Rear Deltoid Stretch is classified as a Beginner flexibility exercise, so beginners and anyone new to training Shoulders can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on flexibility training and pairs naturally with other Shoulders movements in a balanced routine.
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