Rear Deltoid Stretch

Rear Deltoid Stretch

The Rear Deltoid Stretch is a fantastic exercise that specifically targets the rear deltoid muscles, which are located at the back of your shoulder. These muscles play a significant role in maintaining good posture while also contributing to overall shoulder stability. Incorporating this stretch into your workout routine can help improve your upper body flexibility and reduce the risk of shoulder injuries. During the Rear Deltoid Stretch, you will gently stretch and lengthen the rear deltoid muscles, which tend to become tight and stiff due to factors like poor posture, a sedentary lifestyle, or intense shoulder workouts. It's important to note that stretching exercises like this should be performed after a proper warm-up or as part of a cool-down routine to ensure the muscles are adequately prepared. To perform the Rear Deltoid Stretch, you will need a sturdy object like a wall, post, or doorway. By placing your arm against the surface, you can gently apply pressure to stretch the rear deltoid. It's essential to maintain proper form during the stretch, avoiding any jerky movements or excessive force that can lead to injury. Regularly incorporating the Rear Deltoid Stretch into your workout routine can yield numerous benefits. Improved flexibility in the rear deltoid muscles can enhance your ability to perform various upper body exercises with correct form and range of motion. Additionally, targeting the rear deltoids can help alleviate shoulder and upper back tension, promoting balanced muscle development and better posture. Remember, before attempting any new exercise, it's essential to consult a fitness professional or a physician to ensure it is suitable for your specific needs and capabilities. Remember to start gradually and listen to your body, gradually increasing the intensity or duration of stretches as your flexibility improves.


  • Stand tall with your feet shoulder-width apart.
  • Extend your right arm in front of you, parallel to the ground, and bend it at the elbow.
  • Place your left hand on your right elbow and gently pull it across your body towards your left side.
  • Hold the stretch for 15-30 seconds, feeling a gentle pull in your right shoulder and upper back.
  • Release the stretch and repeat on the other side.
  • Perform 2-3 sets of the rear deltoid stretch on each side.

Tips & Tricks

  • Warm up your upper body before performing the rear deltoid stretch to increase blood flow and prepare the muscles for stretching.
  • Focus on maintaining proper form throughout the stretch by keeping your back straight and shoulders relaxed.
  • Perform the stretch in a controlled manner, avoiding any sudden or jerky movements.
  • Hold the stretch at a point of mild tension for 15-30 seconds, making sure to breathe deeply and relax into the stretch.
  • Avoid stretching to the point of pain or discomfort. Gradually increase the intensity of the stretch over time as your flexibility improves.
  • Incorporate the rear deltoid stretch into your regular stretching routine, ideally after exercises that target the rear delts and upper back.
  • Combine the rear deltoid stretch with exercises that strengthen the posterior shoulder muscles for a balanced workout.
  • Listen to your body and modify the stretch as needed. If you have any existing shoulder injuries or conditions, consult with a healthcare professional before attempting this exercise.
  • Stay consistent with your stretching and strength training routine to see long-term improvements in flexibility and muscle strength.
  • Stay hydrated and fuel your body with nutritious foods to support muscle recovery and overall fitness.


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