Shoulders · Bodyweight
Standing Shoulder Inferior Capsule Stretch
How to do the standing shoulder inferior capsule 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
Stand tall and raise one arm overhead, bending the elbow so your hand drops behind your head. Use the other hand to gently pull the elbow, deepening the stretch through the underside of the shoulder. Hold, then switch arms.
- 1Feel a stretch through the underside and back of the shoulder
- 2Keep the pull gentle and steady, not jerky
- 3Stand tall and avoid leaning to compensate
Common mistakes
- Don't yank the elbow or force the range
- Avoid shrugging the shoulder up as you pull
- Don't hold your breath; relax into the stretch
Muscles worked
The standing shoulder inferior capsule stretch works the lats.
- LatsSupport
- TricepsMinor
- Upper TrapsMinor
- Rear DeltsMinor
- External RotatorsMinor
Kovo programs the standing shoulder inferior capsule 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.