Cross-Body Shoulder Stretch
How to do it
Starting position
- Stand tall with your feet hip-width apart
- Extend your right arm straight forward at chest height
- Bend your left arm and support your right elbow from underneath
Movement
- Gently pull your left arm toward your body
- Focus on feeling the stretch in the back of your right shoulder
- Keep your gaze forward and hold the position for 20 sec
Breathing
Breathe naturally and deeply while performing the movement
Trainer tips
- Pull your arm across the front of your chest
- Support your elbow with the opposite hand
Cautions
- Pulling your arm excessively can injure ligaments, so only stretch within a pain-free range
- Rotating your torso reduces shoulder engagement, so keep facing forward
- Raising the shoulders toward the ears
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–45 sec (one side at a time) |
12 similar exercises
Representative exercise: Cross-Body Shoulder Stretch
- Kneeling One Arm Cross Body Stretch
- Sitting Shoulder Stretch on a Chair (Demo 2)
- Rear Deltoid Stretch
- Seated Shoulder Stretch
- Seated Cross Body Stretch
- Standing Chest Cross Stretch
- Lying Crossed Stacked Arms Stretch
- Seated Crossover Shoulders Stretch
- Standing Opposite Straight Arm Clasp (Left over Right)
- Standing Opposite Straight Arm Clasp (Right over Left)
- Sitting Shoulder Stretch on a Chair
- Foam Roll Rear Delt Lying on Floor
Related exercises
Lying Crossed Stacked Arms StretchHarderW Pose against WallHarderBodyweight Rear Delt CircleSimilar exerciseOverhead Lat StretchSimilar exerciseLying Side StretchSimilar exerciseMassage Ball Infraspinatus StretchSame muscle · different equipmentFoam Roller Shoulder Back Rotation Lying on FloorSame muscle · different equipmentStick Assisted Lying Shoulder External RotationSame muscle · different equipmentStability Ball Rear Delt RollSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.