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Shoulders · Body Weight
Reverse Shoulder Stretch
Reverse Shoulder Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the chest 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
- Chest · Pectoralis Major
How to do Reverse Shoulder Stretch
- Stand upright with your feet shoulder-width apart, facing away from a hip-level box or surface.
- Place your hands on the box behind you with your arms straight, palms down.
- Slowly bend your knees to lower your body, keeping your arms straight and allowing your shoulders to stretch as you lower yourself.
- Hold the stretch for 15-30 seconds, feeling the stretch in your shoulders and chest. Slowly straighten your legs to return to the starting position.
Form tips
- Perform the stretch on a stable, non-slip surface to ensure safety and prevent slipping.
- Keep your shoulders relaxed and away from your ears to maximize the stretch.
- Ensure your hands are securely positioned on the box to prevent slipping.
Reverse Shoulder Stretch alternatives
More delts exercises
Reverse Shoulder Stretch FAQ
What muscles does Reverse Shoulder Stretch work?
Reverse Shoulder Stretch mainly works the delts in the shoulders (Deltoids). The chest work as secondary muscles.
What equipment do you need for Reverse Shoulder Stretch?
You need only a mat.
How many sets and reps of Reverse 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 Reverse Shoulder Stretch good for beginners?
Yes. Reverse Shoulder Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Reverse 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 Reverse Shoulder Stretch?
Other exercises for the delts include Band Warm Up Shoulder Stretch, Resistance Band Assisted Front Rack Stretch, Band Reverse Fly and Reverse Machine Fly.
For developers
Use Reverse 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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