Primary
Stretching
Secondary
Shoulders, Chest
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
See how Shoulder Behind Back Stretch could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2 holds of 30 seconds each configuration.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Shoulder Behind Back Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Shoulder Behind Back Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Shoulder Behind Back Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Shoulder Behind Back Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.