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Shoulders · Body Weight
Standing Reverse Shoulder Stretch
Standing Reverse Shoulder Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the 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
- Chest · Pectoralis Major
How to do Standing Reverse Shoulder Stretch
- Stand with your feet shoulder-width apart, keeping your posture upright. Clasp your hands behind your back, interlocking your fingers.
- Straighten your arms and slowly lift your hands upwards, feeling a stretch in your shoulders.
- Hold the stretch for 20-30 seconds, and return to the starting position by lowering your hands and releasing the clasp.
- Repeat the stretch for the desired number of repetitions.
Form tips
- Focus on keeping your arms straight and avoiding any bending at the elbows.
- Ensure your shoulders remain relaxed and avoid tensing them up towards your ears.
- Use a gentle motion to avoid over-stretching and potential muscle strain.
Standing Reverse Shoulder Stretch alternatives
More delts exercises
Standing Reverse Shoulder Stretch FAQ
What muscles does Standing Reverse Shoulder Stretch work?
Standing Reverse Shoulder Stretch mainly works the delts in the shoulders (Deltoids). The chest work as secondary muscles.
What equipment do you need for Standing Reverse Shoulder Stretch?
None. Standing Reverse 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 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 Standing Reverse Shoulder Stretch good for beginners?
Yes. Standing Reverse Shoulder Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Standing 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 Standing Reverse 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 Weighted Standing Shoulder Press With Plate.
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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