Standing Rear Delt Warmup Stretch
Dynamically activates and mobilizes the rear delts and upper back.
ShouldersBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Stand tall and reach one arm across the body or perform a gentle rear-delt opening pattern.
- Move dynamically to warm up the rear delts.
- Keep the shoulders down and core engaged.
- Alternate sides.
- Continue for the desired duration.
Coaching tips
Benefits
Dynamically activates and mobilizes the rear delts and upper back.
Common mistakes
Avoid shrugging or using momentum.
Make it harder
Increase the pull or range.
Make it easier
Reduce the intensity.
Breathing
Exhale as you open the rear delts.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 6 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.