Exercise guide
Standing Overhead Shoulder Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This stretch improves shoulder mobility and overhead range of motion by targeting the deltoids, lats, and serratus anterior. It is highly effective for relieving upper body tension and improving posture through targeted isolation of the shoulder girdle.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core lightly engaged.
- Raise one arm straight up toward the ceiling, keeping your shoulder blade retracted.
- Bend the raised arm at the elbow, reaching your palm toward the center of your upper back (between the shoulder blades).
How to do it
- Reach over your head with your opposite hand and gently grasp the elbow of the raised arm.
- Exhale as you slowly pull the elbow toward the midline of your head and slightly downward to create a deep stretch.
- Hold the position for 20-30 seconds while maintaining deep, diaphragmatic breaths.
- Slowly release the tension and repeat the process on the opposite side.
Form checklist
- Keep your head neutral and gaze forward; do not let your chin drop to your chest.
- Maintain a neutral spine and avoid arching your lower back to compensate for tight shoulders.
- Keep your shoulders depressed (down) rather than shrugging them toward your ears.
- Ensure the stretch is felt in the shoulder and tricep area, not as a pinch in the joint.
Pro tips
- Gently press the back of your head against your forearm to increase the stretch in the shoulder capsule and serratus anterior.
- Focus on 'breathing into' your side ribs to maximize the stretch through the lats and intercostals.
Make it harder
- Incorporate a slight side bend away from the side being stretched to further lengthen the lats and obliques.
- Use a towel held in both hands to pull the top arm further down the back, increasing the intensity of the overhead reach.
Frequently asked
- What muscles does the standing overhead shoulder stretch work?
- The standing overhead shoulder stretch primarily targets the deltoids, lats, and serratus anterior, and also works the abs as secondary muscles.
- What equipment do you need for the standing overhead shoulder stretch?
- The standing overhead shoulder stretch requires no equipment — just your body weight.
- Is the standing overhead shoulder stretch good for beginners?
- Yes. The standing overhead shoulder stretch is a beginner-friendly movement and a strong foundation to build on.