TETSURear Deltoid Stretch
The Rear Deltoid Stretch is a bodyweight exercise for the shoulders that primarily targets the delts, with the trapezius and rhomboids assisting. Follow the 5 steps below for correct form, with an animated demonstration.
deltsshoulders
trapeziusrhomboids
body weight
How to 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.
- Hold the stretch for 15-30 seconds, then release.
- Repeat on the other side.
Common questions
What muscles does the Rear Deltoid Stretch work?
The Rear Deltoid Stretch primarily targets the delts. The trapezius and rhomboids work as supporting muscles.
What equipment do I need for the Rear Deltoid Stretch?
None. The Rear Deltoid Stretch uses your body weight only, so you can do it anywhere.
How long should I hold the Rear Deltoid Stretch?
Hold the Rear Deltoid Stretch for 20 to 30 seconds and repeat 2 to 3 times per side. Ease into the position with steady breathing and never push into pain — stretches are held, not loaded for reps.
Track it in Tetsu
Log your sets, see your shoulders volume climb, and let AI plan your week. Scan the code or grab the app — free to start.