Shoulder Cross-Body Stretch

STRETCHINGBEGINNERBodyweight

Preparation: setup of the shoulder cross-body stretch

How To Perform

1
Stand or sit tall with good posture and shoulders relaxed.
2
Bring your right arm across your body at chest height, keeping it straight.
3
Use your left hand to gently pull the right arm closer to your chest by pressing on the upper arm just above the elbow.
4
You should feel a stretch in the back of your right shoulder and upper arm.
5
Hold the stretch for 20-30 seconds while breathing steadily.
6
Release and repeat on the opposite side.

Recommended Volume Guide

Level	Sets & Reps	Goal Focus
Beginner	2 sets of 20-second holds per side	Form mastery, neural adaptation
Intermediate	3 sets of 30-second holds per side	Hypertrophy, moderate loading
Advanced	3 sets of 30-45 second holds per side	Strength, high intensity/volume

Muscles Worked

Primary Target

Shoulders

Secondary Target

Middle back

Key Benefits

Stretches the posterior deltoid and rotator cuff muscles for improved shoulder mobility
Relieves tension and tightness from overhead pressing and pulling movements
Simple and effective stretch that can be performed between sets or at a desk

Common Mistakes

Shrugging the shoulder up toward the ear instead of keeping it depressed
Pulling on the elbow joint itself instead of the upper arm above the elbow
Rotating the torso toward the stretching arm, reducing the stretch

Pro Coaching Tips

Actively depress the shoulder being stretched to isolate the posterior deltoid
Hold for a full 30 seconds to allow the muscle fibers to release
Perform on both sides even if only one shoulder feels tight to maintain balance

Related Exercises

Face Pull

Category: strengthView Guide →

Reverse Pec Deck Fly

shouldersMachine

Category: strengthView Guide →

Banded Pull-Apart

Category: strengthView Guide →