Delt Stretch Guide: How to Properly Stretch Your Shoulders

Learn how to perform the across-body delt stretch correctly to improve shoulder mobility, reduce tension, and prevent injuries with our expert guide.

How to Perform

  1. Stand tall with your feet shoulder-width apart and your shoulders relaxed away from your ears.
  2. Reach one arm across your chest at approximately shoulder height.
  3. Place your opposite hand or forearm above the elbow of the reaching arm to pull it closer to your body.
  4. Gently exert pressure to move the arm inward until you feel a pull across the back and side of the shoulder.
  5. Maintain a neutral spine and keep your hips facing forward without twisting your torso.
  6. Hold the position for 20 to 30 seconds while maintaining controlled, rhythmic breathing.
  7. Release the arm slowly and repeat the same process for the opposite shoulder.

Common Mistakes

  • Pulling directly on the elbow joint instead of the upper arm or forearm.
  • Shrugging the shoulder upward toward the ear during the stretch.
  • Rotating the torso toward the side being stretched, which reduces the effectiveness.
  • Applying excessive force that causes sharp pain rather than a steady pull.

Muscles Worked

Primary movers

  • Shoulders

Stabilizers

  • Upper Back
  • Rotator Cuff
  • Triceps

Related Guides

Shoulders · Shoulders