Cross Body Shoulder Stretch: how to do it and muscles worked
The cross body shoulder stretch mainly works your rear delts. You need bodyweight (no equipment).
Muscles worked
Main
How to do the cross body shoulder stretch
- 1
Stand or sit tall with your shoulders relaxed. Bring one arm straight across your chest at shoulder height.
- 2
Use your other hand or forearm to hold the arm just above the elbow and gently pull it closer to your chest. You should feel a stretch in the back of your shoulder.
- 3
Hold for 20 to 30 seconds, breathing slowly, then switch arms. Repeat 2 times on each side.
Form tip: Keep your shoulder down and your torso facing forward. Do not pull on your elbow joint or twist your body away.
Common questions
- Which muscles does the cross body shoulder stretch work?
- The cross body shoulder stretch mainly works your rear delts.
- What equipment do I need for the cross body shoulder stretch?
- You need bodyweight (no equipment).
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the cross body shoulder stretch in SweatByte?
- Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More rear delts exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.