Exercise guide
Shoulder Stretch Behind The Back
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This unilateral stretch targets the triceps, posterior deltoids, and latissimus dorsi to improve overhead mobility and shoulder flexibility. It is particularly effective for relieving upper body tension and improving posture.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Raise one arm overhead and bend the elbow so your hand reaches down toward the center of your shoulder blades.
- Place your opposite hand on top of the raised elbow.
How to do it
- Gently pull the elbow toward the midline of your head while exhaling to deepen the stretch.
- Hold the position for 20-30 seconds, maintaining a steady and deep breathing pattern.
- Slowly release the tension and repeat the process on the opposite arm.
Form checklist
- Keep your head upright and neutral; do not push your chin into your chest.
- Avoid arching your lower back by keeping your ribs tucked and core tight.
- Ensure the stretch is felt in the muscle belly, not as sharp pain in the shoulder joint.
Pro tips
- To increase the stretch in the lats, gently lean your torso toward the side of the non-stretching arm.
- Imagine reaching your fingertips further down your spine with every exhale to increase the range of motion.
Make it harder
- Clasp your hands behind your back (Cow Face Pose) to challenge both internal and external rotation simultaneously.
- Perform the stretch while seated on a bench to isolate the upper body and prevent lower back compensation.
Frequently asked
- What muscles does the shoulder stretch behind the back work?
- The shoulder stretch behind the back primarily targets the lats, and also works the rotator cuff and trapezius as secondary muscles.
- What equipment do you need for the shoulder stretch behind the back?
- The shoulder stretch behind the back requires no equipment — just your body weight.
- Is the shoulder stretch behind the back good for beginners?
- Yes. The shoulder stretch behind the back is a beginner-friendly movement and a strong foundation to build on.