Cross-Body Shoulder Stretch

How to perform the Cross-Body Shoulder Stretch

1. Stand or sit tall and bring one arm straight across the front of the body at about chest height.
2. Hook the opposite hand or forearm behind the upper arm and draw it gently across toward the chest.
3. Keep the shoulder of the stretching arm pressed down rather than shrugging it up toward the ear.
4. Feel the stretch across the back of the shoulder, hold for time, then switch arms.

Suggested working range: 20–45 reps. Default progression: manual.

Common mistakes

• •Shrugging the stretching shoulder up toward the ear instead of pressing it down.
• •Pulling on the elbow joint itself rather than hooking behind the upper arm above the elbow.
• •Rotating the torso to follow the arm instead of keeping the chest square to the front.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.

Overhead Press

Shoulders · Barbell

Dumbbell Overhead Press

Shoulders · Dumbbell

Lateral Raise

Shoulders · Dumbbell

Cable Lateral Raise

Shoulders · Cable

Rear Delt Fly

Shoulders · Dumbbell