Shoulders · Bodyweight
Shoulder - Extension
How to do the shoulder - extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand tall with your arm hanging at your side. Sweep your straight arm back behind you, driving from the rear shoulder and lat. Pause at the end, then return with control and repeat on each arm.
- 1Feel the back of your shoulder and lat pull the arm behind you
- 2Move the arm back through a smooth, full range
- 3Keep your chest tall and avoid leaning forward
Common mistakes
- Do not arch your back or pitch forward to gain range
- Avoid swinging the arm with momentum
- Do not shrug the shoulder up as the arm goes back
Muscles worked
The shoulder - extension mainly works the rear delts, with the lats assisting.
- Rear DeltsPrimary
- LatsSupport
- TricepsMinor
- Mid TrapsMinor
- Lower TrapsMinor
Kovo programs the shoulder - extension 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.