Shoulders · Stick
Stick Standing Shoulder Mobilization in Extension
How to do the stick standing shoulder mobilization in extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stick
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand tall holding a stick behind your hips with both hands, palms facing back and a wide grip. Keeping your arms straight, raise the stick up and back away from your body to open the front of your shoulders, then lower under control. Move only as far as you can without pain.
- 1A stretch across the front of your shoulders and chest as the stick rises
- 2Shoulder blades drawing together as you lift behind you
- 3A slow, controlled range with your arms staying straight
Common mistakes
- Leaning your torso forward to push the stick higher
- Bending your elbows to cheat the range
- Forcing past a sharp pinch in the shoulder
Muscles worked
The stick standing shoulder mobilization in extension mainly works the front delts, with the mid traps and rear delts assisting.
- Front DeltsPrimary
- Mid TrapsSupport
- Rear DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper ChestMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the stick standing shoulder mobilization in 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.