Bent-Over Shoulder Stretch
A bodyweight stretch hinging forward at the hips with arms clasped behind the back to target anterior deltoids, chest, and biceps for improved shoulder mobility and posture relief.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Shoulders, Chest, Biceps
Secondary Muscles
Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Chest
9/10Mid Chest
Biceps
8/10Long Head
Traps
4/10Mid Traps
Programming
Typical Rep Range
20-30 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand with feet hip-width apart, clasp hands behind your back, and straighten arms while retracting shoulder blades.
- Hinge forward from hips keeping back straight.
- Lift clasped arms toward ceiling as torso lowers.
- Engage core to maintain neutral spine.
- Hold position feeling stretch in shoulders and chest.
- Breathe deeply for 20-30 seconds.
- Slowly return to upright position.
Coaching Tips
Form Cues
- Keep back straight
- Pull shoulder blades down
- Lift arms high
- Breathe steadily
- Avoid rounding spine
Breathing
Inhale deeply to expand chest, exhale to deepen the stretch while maintaining even breathing.
Tempo
0-0-5
Range of Motion
Hinge until torso is near parallel to floor with arms extended fully behind without pain.
Safety
Safety Notes
- Warm up before stretching
- Stop if pain occurs
- Maintain spinal alignment
- Consult professional for shoulder issues
Spotting
No spotting required; perform solo with focus on form.
Common Mistakes
- Rounding the back
- Forcing arms too high
- Bouncing in the stretch
- Holding breath
When to Avoid
- Acute shoulder injuries
- Recent rotator cuff issues
Flexibility Needed
- Basic hip hinge mobility
Also known as
Shoulder Extension Stretch, Chest Opener Bend, Behind-Back Shoulder Stretch
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