Rear Deltoid Stretch
Built around pure bodyweight leverage, Rear Deltoid Stretch fits into any delt-focused block and builds overhead strength that holds up.
How to do Rear Deltoid Stretch
- Stand tall with your feet shoulder-width apart.
- Extend your right arm across your chest, placing your left hand on your right elbow.
- Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder.
- Hold the stretch for 15-30 seconds, then release.
- Repeat on the other side.
Rear Deltoid Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Rear Deltoid Stretch Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Rear Deltoid Stretch
Swap Rear Deltoid Stretch For
Rear Deltoid Stretch — Frequently Asked Questions
How do you do the Rear Deltoid Stretch?
Stand tall with your feet shoulder-width apart. Extend your right arm across your chest, placing your left hand on your right elbow. Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Rear Deltoid Stretch work?
The Rear Deltoid Stretch primarily targets the delts. It is classified as a shoulders exercise and is performed with your bodyweight only.
How many sets and reps of the Rear Deltoid Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Rear Deltoid Stretch good for beginners?
Yes. The Rear Deltoid Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Rear Deltoid Stretch?
Try the Band Front Lateral Raise, Dumbbell Arnold Press V. 2 or the Cable Lateral Raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
