Stick Standing Shoulder Mobilization In Extension

Muscles worked

Setup

1. Stand tall with feet hip-width apart and a neutral spine.
2. Hold a stick behind your back using an overhand grip with palms facing away from your body.
3. Position your hands slightly wider than shoulder-width apart.
4. Pull your shoulder blades down and back to create a proud chest.

How to do it

1. Exhale as you slowly lift the stick away from your glutes, keeping your arms completely straight.
2. Lift until you feel a deep stretch in the front of the shoulders, ensuring your torso remains upright.
3. Hold the peak extension for 2 seconds while maintaining tension in the mid-back.
4. Inhale as you slowly lower the stick back to the starting position with a controlled 3-second tempo.

Form checklist

• Keep the elbows locked straight throughout the entire range of motion.
• Maintain a neutral neck and avoid poking the chin forward as the arms lift.
• Ensure the lower back does not arch; keep the core braced and ribs tucked.
• Keep the shoulders depressed away from the ears to avoid shrugging.

Pro tips

• Focus on squeezing the shoulder blades together before you begin the lift to maximize the stretch on the anterior deltoids.
• Imagine trying to pull the stick apart to increase lateral tension and further engage the rear deltoids and traps.

Make it harder

• Narrow your grip on the stick to increase the intensity of the shoulder extension stretch.
• Add a 5-10 second isometric hold at the highest point of the movement to build end-range strength.

Frequently asked

What muscles does the stick standing shoulder mobilization in extension work?

The stick standing shoulder mobilization in extension primarily targets the deltoids, and also works the rhomboids and serratus anterior as secondary muscles.

What equipment do you need for the stick standing shoulder mobilization in extension?

The stick standing shoulder mobilization in extension requires no equipment — just your body weight.

Is the stick standing shoulder mobilization in extension good for beginners?

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

Related exercises

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• Band Bent Over Rear Deltoid KickbackIntermediate · deltoids and rhomboids
• Barbell Behind The Back Push PressAdvanced · deltoids, glutes, and quadriceps
• Barbell High PullIntermediate · deltoids, erector spinae, glutes, hamstrings, and trapezius