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Shoulders · Body Weight
Standing Overhand Shoulder Stretch
Standing Overhand Shoulder Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the upper back and chest assisting. It needs no equipment beyond your own body weight. 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
- Chest · Pectoralis Major
How to do Standing Overhand Shoulder Stretch
- Stand with your feet shoulder-width apart, arms extended straight out in front of you at shoulder level, palms facing down.
- Swiftly raise your right arm overhead while simultaneously lowering your left arm down towards your thigh to your side. Keeping both arms straight.
- Swiftly return to the starting position and repeat the stretch by raising your left arm overhead and lowering your right arm.
- Perform the stretch for the desired number of repetitions.
Form tips
- Breathe steadily throughout the stretch, exhaling as you raise and lower your arms and inhaling as you return to the starting position.
- Focus on keeping both arms straight and avoiding any twisting or turning of your torso.
- Use a gentle motion to avoid over-stretching and potential muscle strain.
Standing Overhand Shoulder Stretch alternatives
More delts exercises
Standing Overhand Shoulder Stretch FAQ
What muscles does Standing Overhand Shoulder Stretch work?
Standing Overhand Shoulder Stretch mainly works the delts in the shoulders (Deltoids). The upper back and chest work as secondary muscles.
What equipment do you need for Standing Overhand Shoulder Stretch?
None. Standing Overhand Shoulder Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Standing Overhand 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 Standing Overhand Shoulder Stretch good for beginners?
Yes. Standing Overhand Shoulder Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Standing Overhand 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 Standing Overhand Shoulder Stretch?
Other exercises for the delts include Band Warm Up Shoulder Stretch, Resistance Band Assisted Front Rack Stretch, Resistance Band Standing Single Arm Shoulder Extension and Barbell Standing Shoulder Press.
For developers
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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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