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Reverse Shoulder Stretch
A bodyweight stretch that opens the chest and front shoulders while engaging upper back muscles to improve mobility and posture; used in flexibility routines to counteract rounded shoulders.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Biceps, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest, Mid Chest
Shoulders
8/10Anterior Delts
Biceps
5/10Long Head
Traps
4/10Mid Traps, Lower Traps
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Between holds
How to Perform
Stand tall with feet hip-width apart, knees soft. Reach arms behind back and interlace fingers with palms facing inward.
- Engage core and roll shoulders back.
- Exhale and pull shoulder blades together.
- Gently lift interlaced hands upward and away from body.
- Keep arms straight with slight elbow bend.
- Hold position feeling stretch in chest and shoulders.
- Inhale deeply while maintaining posture.
- Lower arms slowly to release.
Coaching Tips
Form Cues
- Shoulders down and back
- Chest lifted open
- Core engaged tight
- Neck neutral long
- Arms straight gentle
- Breathe calm deep
Breathing
Inhale to engage core, exhale to lift arms; breathe steadily and deeply throughout the hold.
Tempo
0-20-0
Range of Motion
Lift arms until gentle stretch in chest and front shoulders, without arching lower back or shrugging shoulders.
Safety
Safety Notes
- Avoid if acute shoulder pain or injury
- Do not force beyond comfort
- Stop on sharp pain in neck or back
- Keep movements slow controlled
- Maintain straight back posture
- Consult doctor for shoulder issues
Spotting
No spotting needed; self-monitor form and sensation.
Common Mistakes
- Arching lower back
- Shrugging shoulders up
- Forcing arms too high
- Leaning torso forward
- Holding breath tense
- Jerking movements sudden
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Neck strain issues
Flexibility Needed
- Basic shoulder flexion
- Wrist flexibility to interlace fingers
Build Up First
- Understanding of static stretching
Also known as
Behind the Back Shoulder Stretch, Chest Opener Stretch, Standing Shoulder Extension Stretch
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