---
title: "Rear Deltoid Stretch"
description: "Stand upright with your feet shoulder-width apart."
locale: en
slug: rear-deltoid-stretch
url: "https://hi.fitness/exercises/rear-deltoid-stretch"
primaryMuscle: "Rear delts"
equipment: ["Bodyweight"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/ea289a18-rear-deltoid-stretch.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Rear Deltoid Stretch

Stand upright with your feet shoulder-width apart.

## How to do it

1. Stand upright with your feet shoulder-width apart.
2. Extend your right arm, slightly bent, across your body at shoulder height.
3. Use your left hand to gently pull your right arm towards your chest, feeling the stretch in the rear deltoid.
4. Hold the stretch for 15-30 seconds, then slowly release and return to the starting position. Repeat on the other side by extending your left arm and using your right hand to assist with the stretch.

## Form tips

- Keep your shoulders relaxed and away from your ears to maximize the stretch.
- Avoid twisting your torso; keep your upper body facing forward.
- Move slowly and with control to avoid any sudden movements that could cause strain.

## Similar exercises

- [Cable Rear Delt Fly](https://hi.fitness/exercises/cable-rear-delt-fly) - Rear delts · Cable
- [Resistance Band Pull Apart](https://hi.fitness/exercises/resistance-band-pull-apart) - Rear delts · Resistance band
- [Plank Reverse Fly with Bottle](https://hi.fitness/exercises/plank-reverse-fly-with-bottle) - Rear delts · Other
- [Band Reverse Fly](https://hi.fitness/exercises/band-reverse-fly) - Rear delts · Resistance band
- [Bent Over Rear Deltoid Fly Resistance Band](https://hi.fitness/exercises/bent-over-rear-deltoid-fly-resistance-band) - Rear delts · Resistance band
- [Rear Deltoid Fly Cable Resistance Band](https://hi.fitness/exercises/rear-deltoid-fly-cable-resistance-band) - Rear delts · Resistance band
- [Band Incline T Raise](https://hi.fitness/exercises/band-incline-t-raise) - Rear delts · Resistance band
- [Ski Ergometer Cross Country Ski Reverse Fly Pull](https://hi.fitness/exercises/ski-ergometer-cross-country-ski-reverse-fly-pull) - Rear delts · Cardio machine