Bent Over Shoulder Stretch
The Bent Over Shoulder Stretch is a standing mobility exercise designed to release tension in the rear deltoids and upper back. By hinging at the hips and crossing the arms, it utilizes gravity to gently lengthen the muscles surrounding the posterior shoulder capsule.
Iridium tracks the volume load on your posterior deltoids and rhomboids over the last 7 days to assess cumulative fatigue. If your specific sub-muscle group recovery status is low, the AI programs this time-based stretch to facilitate mobility without adding to your calculated Maximum Recoverable Volume.
Form Cues
- Hinge forward at your hips keeping a soft bend in your knees
- Maintain a relatively flat back to protect your lumbar spine
- Let your arms hang heavy and loose toward the floor
- Cross your wrists gently until you feel a stretch in the back of shoulders
- Breathe deeply into your upper back to expand the ribcage
- Don't lock your knees out completely
- Don't bounce or use ballistic momentum
- Don't round your lower back excessively
- Don't force your arms past a comfortable point of tension
- Don't hold your breath while stretching
Common Mistakes
- Rounding the lower back
- Bouncing to force range
- Tensing the neck muscles
- Locking the knees
- Rushing the hold time
Muscles Worked
This exercise primarily targets the posterior deltoids and the external rotators of the rotator cuff. It also provides a significant release for the rhomboids and middle trapezius muscles between the shoulder blades, which often become tight from prolonged sitting or heavy rowing.
Primary
Secondary
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