How to do the Rear Deltoid Stretch
Rear Deltoid Stretch is a beginner single-joint isolation pulling exercise targeting the Delts in the Shoulders region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Trapezius and Rhomboids.
Rear Deltoid Stretch demonstration · © GymiaFit
Rear Deltoid Stretch at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Rear Deltoid Stretch step by step
- 1Stand tall with your feet shoulder-width apart.
- 2Extend your right arm across your chest, placing your left hand on your right elbow.
- 3Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder.
- 4Hold the stretch for 15-30 seconds, then release.
- 5Repeat on the other side.
Rear Deltoid Stretch — questions
What muscles does the Rear Deltoid Stretch work?
The Rear Deltoid Stretch primarily targets the Delts. It also recruits the Trapezius, Rhomboids as secondary movers.
What equipment do I need for the Rear Deltoid Stretch?
None — the Rear Deltoid Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Rear Deltoid Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Rear Deltoid Stretch?
Dumbbell Lying On Floor Rear Delt Raise, Dumbbell Rear Delt Raise, Band Standing Rear Delt Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Rear Deltoid Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.