Bent Arm Shoulder Stretch

Improve shoulder flexibility and reduce tension with the Bent Arm Shoulder Stretch. Gently pull your bent arm across your chest to target shoulder muscles.

BeginnerShoulders Body weight

Movement: Isolation
Force: Static
Per set: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Bent Arm Shoulder Stretch

Isolation

Standing Reverse Shoulder Stretch

Shoulders · Body weight

Beginner

Compound

Standing Upright Shoulders Stretch

Shoulders · Body weight

Beginner

Compound

Sitting Shoulders Stretch On Bench

Shoulders · Body weight

Beginner

Isolation

Assisted Sitting Reverse Shoulder Stretch

Shoulders · Assisted

Beginner

Description

A simple stretch exercise that helps to improve flexibility and reduce tension in the shoulders. It involves bending the arm and gently pulling it across the chest.

Save Bent Arm Shoulder Stretch to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Bent Arm Shoulder Stretch

01
Setup
Begin standing or sitting tall with a neutral spine, relaxing your shoulders down and back.
02
Setup
Extend one arm straight out in front of you, then bend it at the elbow to a 90-degree angle, keeping your palm facing inward.
03
Use your opposite hand to gently grasp the elbow or upper arm of your bent arm, then slowly pull it across your chest towards the opposite shoulder.
04
Continue pulling until you feel a mild to moderate stretch in the back of your shoulder, holding this position for the prescribed duration.
05
Ensure the shoulder of the arm being stretched remains down and away from your ear, maintaining a relaxed neck.

Tips

Breathe deeply and slowly throughout the stretch to help your muscles relax and allow for a deeper, more effective stretch.
Listen to your body and stretch only to the point of gentle tension, never pushing into pain, which could lead to injury.
Keep your torso stable and avoid twisting your body to compensate; the movement should primarily come from the shoulder joint.

Common mistakes

Shrugging the stretching shoulder towards your ear reduces the stretch on the posterior deltoid; actively keep your shoulder blade depressed and retracted.
Twisting your torso to get a deeper stretch can reduce the effectiveness and introduce strain; maintain a stable, upright posture throughout the movement.
Overstretching to the point of pain can cause injury; ease off if you feel any sharp discomfort, aiming for a gentle, tolerable tension.

In the Ellim app, Bent Arm Shoulder Stretch unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train bent arm shoulder stretch?

Get Ellim — Free

Questions

Is Bent Arm Shoulder Stretch good for beginners?

Bent Arm Shoulder Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bent Arm Shoulder Stretch?

You need Body weight to perform Bent Arm Shoulder Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bent Arm Shoulder Stretch?

Breathe deeply and slowly throughout the stretch to help your muscles relax and allow for a deeper, more effective stretch. Listen to your body and stretch only to the point of gentle tension, never pushing into pain, which could lead to injury. Keep your torso stable and avoid twisting your body to compensate; the movement should primarily come from the shoulder joint.

What are common mistakes when doing Bent Arm Shoulder Stretch?

Shrugging the stretching shoulder towards your ear reduces the stretch on the posterior deltoid; actively keep your shoulder blade depressed and retracted. Twisting your torso to get a deeper stretch can reduce the effectiveness and introduce strain; maintain a stable, upright posture throughout the movement. Overstretching to the point of pain can cause injury; ease off if you feel any sharp discomfort, aiming for a gentle, tolerable tension.