Reach Behind and Open
The Reach Behind and Open is a static mobility exercise designed to stretch the back of the shoulder and upper back. By gently pulling one arm across your chest, it releases tension in the posterior deltoids and improves shoulder range of motion.
Iridium schedules this mobility drill based on your warmup preferences to prepare the posterior deltoids and rhomboids for upcoming upper-body lifts. Since the movement generates minimal fatigue, the system treats it as preparatory work that does not deduct from your maximum recoverable volume for the week.
Form Cues
- Stand tall with chest lifted
- Pull arm gently across chest
- Keep shoulders down and relaxed
- Hold the stretch steadily
- Breathe deeply into the stretch
- Don't shrug shoulders toward ears
- Don't twist your torso
- Don't bend the stretching arm
- Don't bounce or jerk the arm
- Don't hold your breath
Common Mistakes
- Shrugging shoulders up high
- Rotating hips or spine
- Applying excessive pressure
- Bending the elbow too much
- Holding breath during stretch
Muscles Worked
This exercise primarily targets the posterior deltoid, lengthening the muscle fibers at the back of the shoulder capsule. It also provides a secondary stretch to the rhomboids and middle trapezius in the upper back, helping to alleviate tension caused by poor posture or heavy pressing movements.
Primary
Secondary
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