Exercise guide
Standing Reverse Shoulder Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This stretch effectively opens the chest and anterior deltoids while lengthening the biceps, helping to counteract rounded shoulders and improve postural alignment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core lightly engaged.
- Reach both arms behind your glutes and interlace your fingers.
- Roll your shoulders back and down, pulling your shoulder blades toward your spine.
How to do it
- Straighten your arms as much as possible while keeping your chest lifted and chin neutral.
- Inhale deeply, then exhale as you gently lift your interlaced hands away from your lower back.
- Hold the peak stretch for 20-30 seconds, maintaining a steady, rhythmic breathing pattern.
- Slowly lower your hands back to your glutes and release your grip to finish.
Form checklist
- Keep your shoulders depressed; do not let them shrug toward your ears.
- Maintain a neutral spine and avoid arching your lower back to gain extra height.
- Keep your head back and eyes forward; do not let your chin poke out.
- Ensure your weight remains evenly distributed across both feet.
Pro tips
- To increase the stretch in the biceps, try rotating your palms outward away from your body while your fingers are interlaced.
- Focus on 'broadening' the collarbones to ensure the stretch is felt in the pectorals rather than just the joint capsule.
Make it harder
- Hold a small towel or yoga strap between your hands to allow for a wider grip if your shoulders are very tight, gradually moving your hands closer over time.
- Slowly hinge forward at the hips while keeping your arms raised to use gravity to deepen the shoulder extension.
Frequently asked
- What muscles does the standing reverse shoulder stretch work?
- The standing reverse shoulder stretch primarily targets the lats, and also works the deltoids, rhomboids, and trapezius as secondary muscles.
- What equipment do you need for the standing reverse shoulder stretch?
- The standing reverse shoulder stretch requires no equipment — just your body weight.
- Is the standing reverse shoulder stretch good for beginners?
- Yes. The standing reverse shoulder stretch is a beginner-friendly movement and a strong foundation to build on.