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Visual demonstration of the Rear Deltoid Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Shoulders
Secondary muscles
Trapezius
Equipment
Mat
Exercise guide

Rear Deltoid Stretch

4 steps Updated 29/08/2026

Rear Deltoid Stretch is a bodyweight exercise targeting Rear Deltoids (Posterior Deltoid) using Yoga Mat.

Step by step

How to perform 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.
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Last updated: 29/08/2026

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Rear Deltoid Stretch

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