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Cross-body Arm Stretch being performed with proper form
Cross-body Arm Stretch demonstration video — proper form for the full movement.

How to do a Cross-body Arm Stretch

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
896,234
Popularity Rank
173rd
Difficulty
Beginner
Shoulders Strength
69 mSCORE 90th
Equipment Required
Bodyweight-only

Workouts with Cross-body Arm Stretch

    Target muscles worked

    Primary Muscles
    Shoulders
    Secondary Muscles
    Back, Triceps

    Instructions for Proper Form

    Cross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.

    1. Extend one arm and using the opposite hand, slowly pull the extended arm across your upper chest.
    2. Continue pulling until your feel a comfortable stretch in the extended arms shoulder.
    3. Hold this position for 15-30 seconds.

    Alternatives & Variations to Cross-body Arm Stretch

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    1. 1. Wall Shoulder Stretch

      Photo of Wall Shoulder Stretch being performed
      13.3 mSCORESWAPPED 170 TIMES

      Wall Shoulder Stretch is a simple and effective stretch that primarily targets the shoulder muscles. By placing your hand on a wall and slowly rotating your body away from it, you can achieve a deep stretch in your shoulder. This stretch is great for improving shoulder flexibility and range of motion. It’s especially useful for relieving tension and preparing the shoulders for more intense lifting exercises.

    2. 2. Bent Over Shoulder Stretch

      Photo of Bent Over Shoulder Stretch being performed
      13.5 mSCORESWAPPED 111 TIMES

      Bent Over Shoulder Stretch is a flexibility exercise targeting the shoulders. By leaning forward and allowing your arms to hang or extend out in front of you, you can achieve a deep stretch in your shoulder muscles. This exercise is excellent for improving shoulder mobility, relieving tension, and preparing for overhead or upper body exercises.

    3. 3. Reach Behind and Open

      Photo of Reach Behind and Open being performed
      6.5 mSCORESWAPPED 92 TIMES

      Reach Behind and Open is a dynamic stretch that primarily targets the chest and shoulders. This exercise involves standing or kneeling while reaching one arm behind your body and then opening it up towards the ceiling. This movement helps to improve shoulder mobility and open up the chest, making it a great addition to warm-up routines or mobility sessions.

    4. 4. Cross-body Arm Stretch

      Photo of Cross-body Arm Stretch being performed
      11.9 mSCORESWAPPED 91 TIMES

      Cross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.

    5. 5. Shoulder Squeeze

      Photo of Shoulder Squeeze being performed
      13.8 mSCORESWAPPED 77 TIMES

      Shoulder Squeeze is an isolation exercise that primarily targets the back, specifically the muscles between the shoulder blades (rhomboids and middle trapezius). This exercise can help improve posture and shoulder stability. The movement involves squeezing the shoulder blades together, which can be easily done with or without equipment, making it a versatile addition to any workout routine.

    6. 6. Wall Slide Stretch

      Photo of Wall Slide Stretch being performed
      5 mSCORESWAPPED 73 TIMES

      Wall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.

    7. 7. Child's Pose

      Photo of Child's Pose being performed
      3.7 mSCORESWAPPED 43 TIMES

      Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

    8. 8. PVC Shoulder External Rotation

      Photo of PVC Shoulder External Rotation being performed
      4.9 mSCORESWAPPED 35 TIMES

      PVC Shoulder External Rotation is an isolation exercise that primarily targets the rotator cuff muscles. By using a PVC pipe, you add light resistance and can ensure proper form to improve shoulder mobility and stability. This is a great exercise for improving shoulder health and can be used as a warm-up or rehabilitation exercise to prevent injuries and enhance performance in other upper body movements.

    9. 9. PVC Shoulder Flexion

      Photo of PVC Shoulder Flexion being performed
      4.5 mSCORESWAPPED 33 TIMES

      PVC Shoulder Flexion is an isolation exercise that primarily targets the shoulders, more specifically the rotator cuff muscles. This exercise involves using a PVC pipe to guide the movement, which helps to improve shoulder mobility and flexibility. The use of a PVC pipe ensures a controlled range of motion, making it an excellent addition for anyone looking to enhance shoulder functionality and prevent injury.

    10. 10. Tricep Stretch

      Photo of Tricep Stretch being performed
      8 mSCORESWAPPED 32 TIMES

      Tricep Stretch is a simple and effective stretch that primarily targets the triceps. By extending one arm overhead and using the opposite hand to pull the elbow behind the head, you can get a deep stretch in the tricep. This is a great addition to any workout routine to help improve flexibility and prevent injury.