Shoulder - Extension

Muscles worked

Setup

1. Stand upright with your feet hip-width apart and your arms resting naturally at your sides.
2. Engage your core and pull your shoulder blades down and back to set a neutral spine.
3. Position your hands with palms facing your body and fingers extended.

How to do it

1. Exhale and slowly drive your straight arms backward as far as your range of motion allows without leaning your torso forward.
2. Pause for one second at the peak of the movement, squeezing your shoulder blades and triceps.
3. Inhale as you slowly return your arms to the starting position under control.
4. Maintain a controlled tempo, taking two seconds to move backward and two seconds to return.

Form checklist

• Keep your elbows locked straight to ensure the movement comes from the shoulder joint.
• Avoid shrugging your shoulders; keep them depressed away from your ears.
• Maintain an upright torso and avoid leaning forward or arching your lower back.
• Keep your chin tucked and neck neutral throughout the set.

Pro tips

• Focus on the mind-muscle connection by imagining you are pushing through heavy water to increase tension.
• At the top of the movement, rotate your thumbs slightly outward to further engage the posterior deltoids.

Make it harder

• Perform the exercise while hinged at the hips (45-degree angle) to increase the resistance provided by gravity.
• Add a 5-second isometric hold at the point of maximum extension on the final rep of each set.

Frequently asked

What muscles does the shoulder - extension work?

The shoulder - extension primarily targets the deltoids and lats, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the shoulder - extension?

The shoulder - extension requires no equipment — just your body weight.

Is the shoulder - extension good for beginners?

Yes. The shoulder - extension is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
• Barbell Front Raise And PulloverIntermediate · deltoids and lats
• Barbell Rear Delt RowIntermediate · deltoids and lats