Cross Body Shoulder Stretch
Primary
Stretching
Secondary
Rear Deltoids, Upper Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your stretching, the Cross Body Shoulder Stretch is a solid beginner-level isometric hold in the stretching category. Use post upper body workout for optimal results.
Everything You Need to Know About the Cross Body Shoulder Stretch
The Cross Body Shoulder Stretch is a good for beginners exercise that targets your Posterior deltoid. It's a popular choice for building strength and muscle in these areas. When should you use it? Use post upper body workout for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All levels - this is a common issue that reduces exercise effectiveness. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Cross Body Shoulder Stretch work?
Primary
Secondary
Stabilizers
Step-by-step: Cross Body Shoulder Stretch
- 1
Bring one arm across body at shoulder height.
- 2
Use other hand to pull arm closer.
- 3
Keep shoulder down, not shrugged.
- 4
Feel stretch in back of shoulder.
- 5
Hold position - this is a common issue that reduces exercise effectiveness.
- 6
Switch arms and repeat.
What are the best tips for the Cross Body Shoulder Stretch?
Common shoulder stretch.
Dont shrug working shoulder.
Pull at elbow, not wrist.
Mistakes to watch for on the Cross Body Shoulder Stretch
Shrugging shoulder for optimal results.
Without proper shoulder positioning during the Cross Body Shoulder Stretch, your Posterior deltoid can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Pulling at wrist for optimal results.
A poor grip during the Cross Body Shoulder Stretch limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Rotating torso which reduces targeted muscle activation.
Isometric holds like the Cross Body Shoulder Stretch build strength at specific joint angles. This mistake changes the angle and reduces how hard your Posterior deltoid has to work. Lock into position and hold it.
Who should do the Cross Body Shoulder Stretch?
All levels - this is a common issue that reduces exercise effectiveness.
How to Program the Cross Body Shoulder Stretch
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2 holds of 30 seconds each arm.
What are good alternatives to the Cross Body Shoulder Stretch?
Other Variations
- Seated Cross Body Stretch
- Wall Assisted Cross Body
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cross Body Shoulder Stretch — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Keep shoulder down.
- Dont force range.