How to Do Rear Deltoid Stretch

Rear Deltoid Stretch is a shoulders exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Rear Deltoid Stretch

  1. 01Reach one arm across the front of the chest at shoulder height.
  2. 02Hook the opposite forearm or hand under the reaching elbow.
  3. 03Pull the reaching arm into the chest until a stretch is felt in the back of the shoulder.
  4. 04Hold the position for 30 seconds while maintaining a tall spine.
  5. 05Repeat the process for the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Rear Deltoid Stretch

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid shrugging by keeping the shoulder blade of the stretched arm tucked down toward the back pocket.

Same coaching engine used inside the A90 app

05 / FAQ

Rear Deltoid Stretch questions

What muscles does Rear Deltoid Stretch work?

Rear Deltoid Stretch is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Rear Deltoid Stretch correctly?

Reach one arm across the front of the chest at shoulder height. Hook the opposite forearm or hand under the reaching elbow. Pull the reaching arm into the chest until a stretch is felt in the back of the shoulder. Hold the position for 30 seconds while maintaining a tall spine. Repeat the process for the opposite side.

What is the A90 coach tip for Rear Deltoid Stretch?

Avoid shrugging by keeping the shoulder blade of the stretched arm tucked down toward the back pocket.

Is Rear Deltoid Stretch suitable for beginners?

Rear Deltoid Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Rear Deltoid Stretch?

No. Rear Deltoid Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes rear deltoid stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime