How to Do Shoulder Extension

Shoulder Extension 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 Shoulder Extension

  1. 01Sit on the floor with knees bent, feet flat, and palms placed on the ground behind the hips.
  2. 02Point the fingers away from the torso and roll the shoulder blades back and down.
  3. 03Lift the chest toward the ceiling and slowly slide the hips forward away from the hands.
  4. 04Hold the position once a stretch is felt in the anterior deltoids and biceps.
  5. 05Breathe deeply into the upper chest for thirty seconds before sliding the hips back to the start.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Shoulder Extension

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

Prevent the ribcage from flaring upward as the arms move back by knitting the bottom ribs toward the hip bones.

Same coaching engine used inside the A90 app

05 / FAQ

Shoulder Extension questions

What muscles does Shoulder Extension work?

Shoulder Extension is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Shoulder Extension correctly?

Sit on the floor with knees bent, feet flat, and palms placed on the ground behind the hips. Point the fingers away from the torso and roll the shoulder blades back and down. Lift the chest toward the ceiling and slowly slide the hips forward away from the hands. Hold the position once a stretch is felt in the anterior deltoids and biceps. Breathe deeply into the upper chest for thirty seconds before sliding the hips back to the start.

What is the A90 coach tip for Shoulder Extension?

Prevent the ribcage from flaring upward as the arms move back by knitting the bottom ribs toward the hip bones.

Is Shoulder Extension suitable for beginners?

Shoulder Extension is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Shoulder Extension?

No. Shoulder Extension 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 shoulder extension 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