Bent Arm Shoulder Stretch
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Shoulders
- Type
- Stretching
The bent arm shoulder stretch is a simple bodyweight stretch for the rear (posterior) shoulder and upper back. By pulling one bent arm across your chest, you open up the back of the shoulder and the muscles between your shoulder blades. It is a useful warm-up or cool-down move that needs no equipment and can be done anywhere.
How to do the Bent Arm Shoulder Stretch
- 1Stand or sit tall with your feet about shoulder-width apart and your spine in a neutral, upright position.
- 2Relax your shoulders down and away from your ears, then take a slow breath in to set your posture.
- 3Bring one arm up to shoulder height and bend it slightly across the front of your body.
- 4Place the opposite hand on the back of your bent upper arm, just above the elbow.
- 5Gently draw the bent arm across your chest until you feel a comfortable stretch in the back of the shoulder.
- 6Keep your shoulders level and avoid twisting your torso or shrugging the working shoulder up.
- 7Hold the position for 20–30 seconds, breathing slowly and evenly throughout.
- 8Release the arm under control, then repeat on the other side.
Form tips
- Pull from the upper arm just above the elbow, not from the joint itself, so the stretch stays in the rear shoulder rather than loading the elbow.
- Keep the shoulder of the arm being stretched pressed down — letting it ride up toward your ear takes tension off the target area.
- Breathe out as you ease into the stretch and let the muscle relax a little deeper on each exhale.
- Stay in a pain-free range; you want a gentle pulling sensation, never a sharp or pinching one.
- Keep the stretch static and hold it steadily instead of bouncing or jerking the arm across.
Common mistakes
- Pulling on the forearm or wrist instead of the upper arm, which stresses the elbow joint and shifts the stretch away from the shoulder.
- Shrugging or hiking the stretched shoulder up toward the ear, which slackens the rear shoulder and reduces the stretch.
- Rotating the torso to force the arm further across, which cheats the range and hides how tight the shoulder really is.
- Bouncing the arm to push deeper, which can irritate the shoulder rather than safely lengthen the muscle.
- Holding your breath and tensing up, which makes the muscles resist the stretch instead of releasing.
Frequently asked questions
What muscles does the bent arm shoulder stretch work?
It targets the back of the shoulder (the rear/posterior shoulder) and the muscles of the upper back between the shoulder blades, gently lengthening them as you draw the arm across your chest.
How long should I hold the stretch?
Hold each side for about 20–30 seconds and repeat 2–3 times per arm. Breathe slowly and stay in a comfortable range the whole time.
Is the bent arm shoulder stretch good for beginners?
Yes. It uses only your bodyweight, needs no equipment, and is easy to control, which makes it a safe choice for beginners as a warm-up or cool-down.
Where should I feel this stretch?
You should feel a gentle pull across the back of the shoulder being drawn across your chest, and often through the upper back. You should not feel any sharp pain in the shoulder or elbow.
When is the best time to do this stretch?
It works well in a warm-up to loosen the shoulders before upper-body training, or in a cool-down to relax the rear shoulders and upper back after pressing and pulling work.
