Primary
Stretching
Secondary
Shoulders, Chest
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
Preview a first week that includes Shoulder Behind Back Stretch
MySetPlan shows you when to use Shoulder Behind Back Stretch, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The shoulder behind back stretch, also called cow face arms, tests and improves both internal and external rotation of the shoulder joints simultaneously. One arm reaches up and over while the other reaches down and behind, creating complementary stretches for the rotator cuff, deltoids, and surrounding musculature. This stretch reveals asymmetries between your two shoulders.
When to use it
Include as part of your shoulder mobility assessment and training.
Who it's for
Anyone working on shoulder flexibility, overhead athletes, and those with asymmetrical shoulder mobility.
If your hands dont meet, use a strap or towel to bridge the gap—never force the connection. Keep your spine neutral and avoid arching your back. The arm reaching from above stretches the tricep and external rotators; the arm from below stretches the chest and internal rotators.
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We slot it into the right day with sets, reps, and progression you can follow.
Stand with good posture.
Reach one arm behind back from below.
Reach other arm from above.
Try to clasp hands behind back.
Use strap if hands dont meet.
Hold and switch arm positions.
Classic shoulder flexibility test.
Use strap or towel to connect.
Dont force connection.
Use as a mobility assessment and stretch, performing both configurations (right arm up/left arm up) to identify asymmetries. Hold 20-30 seconds per configuration. This stretch pairs well with other rotator cuff stretches and is valuable before overhead pressing or throwing activities.
Arching the lower back to compensate for tight shoulders.
Changing your shoulder position during the Shoulder Behind Back Stretch can redirect the movement away from your Deltoids. Use the shoulder-blade position described in the setup and keep the motion controlled.
Forcing hands together when mobility is insufficient.
An inconsistent grip during the Shoulder Behind Back Stretch can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Tilting the head forward or to the side.
Craning your neck during the Shoulder Behind Back Stretch changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
Anyone working on shoulder flexibility, overhead athletes, and those with asymmetrical shoulder mobility.
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 configuration.
MySetPlan places Shoulder Behind Back Stretch inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Shoulder Behind Back Stretch — and builds them into a monthly program. Every set, every rep, planned out.
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Shoulder Behind Back Stretch
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Frequently Asked Questions About the Shoulder Behind Back Stretch
The Shoulder Behind Back Stretch primarily targets the Deltoids, Rotator cuff, making it an effective exercise for stretching development. Secondary muscles worked during the Shoulder Behind Back Stretch include Pectorals, Triceps, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Yes, the Shoulder Behind Back Stretch is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Anyone working on shoulder flexibility, overhead athletes, and those with asymmetrical shoulder mobility. Start with lighter weights to master proper form before progressing.
For the Shoulder Behind Back Stretch, the recommended approach depends on your goals. 2 holds of 30 seconds each configuration. For strength, use 20-30 sec holds. For muscle growth, perform 30-45 sec holds. For endurance, complete 45-60 sec holds.
Yes, the Shoulder Behind Back Stretch can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting stretching.
Good alternatives to the Shoulder Behind Back Stretch include: Tricep Overhead Stretch, Cross Body Shoulder Stretch, Standing Hamstring Stretch. These exercises target similar muscle groups as the Shoulder Behind Back Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.