Shoulders · Bodyweight
Rear Deltoid Stretch
How to do the rear deltoid stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Bring one arm straight across the front of your chest at shoulder height. Use your other hand or forearm to gently pull the straight arm closer to your body. Hold while breathing steadily, then switch sides.
- 1A stretch across the back of your shoulder and rear delt
- 2Your shoulder staying down, away from your ear
- 3A gentle, even pull rather than a sharp strain
Common mistakes
- Do not rotate your torso to chase more range
- Avoid bending the stretching arm at the elbow
- Do not shrug the shoulder you are stretching
Muscles worked
The rear deltoid stretch mainly works the rear delts.
- Rear DeltsPrimary
- Mid TrapsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the rear deltoid stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.