Exercise guide · Beginner · Stretch

Rear Deltoid Stretch: How to Do It & Muscles Worked

The rear deltoid stretch is a bodyweight exercise targeting the deltoid muscles, particularly the rear (posterior) delts. It also stretches the trapezius and rhomboids. This movement is commonly used to improve shoulder flexibility and relieve tension.

Primary muscles
Shoulders
Secondary muscles
Traps
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the rear deltoid stretch
Front view: muscles worked by the rear deltoid stretch. Primary: shoulders. Secondary: traps.
Back view: muscles worked by the rear deltoid stretch. Primary: shoulders. Secondary: traps.
Primary Secondary

How to do the rear deltoid stretch

  1. Step 1: Stand tall with your feet shoulder-width apart.
  2. Step 2: Extend your right arm across your chest, placing your left hand on your right elbow.
  3. Step 3: Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder.
  4. Step 4: Hold the stretch for 15-30 seconds, then release.
  5. Step 5: Repeat on the other side.

Rear Deltoid Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.