10 Best Rear Deltoid Stretch Alternatives for Tight Shoulders
The Rear Deltoid Stretch is done standing. Ranked closest by our scoring: the Chair Upper Body Stretch, the Shoulder Stretch and Elbow Circles.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Rear Deltoid Stretch
- Primary muscle
- Delts
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Trapezius, Rhomboids
How to perform Rear Deltoid Stretch
- Stand tall with your feet shoulder-width apart.
- Extend your right arm across your chest, placing your left hand on your right elbow.
- Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder.
- Hold the stretch for 15-30 seconds, then release.
- Repeat on the other side.
Ranked Rear Deltoid Stretch Alternatives
10 substitutes, ranked by how closely each one matches the Rear Deltoid Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 
1. Chair Upper Body Stretch
99% match- Delts
- Other
- Beginner
- Isolation
A straight swap when you want to keep working the delts.
How to perform this exercise
- Sit on the edge of a chair, gripping the back of it.
- Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Movement: static stretch, the same as the Rear Deltoid Stretch
- Primary muscle: delts, the same as the Rear Deltoid Stretch
- Equipment: bodyweight only, the same as the Rear Deltoid Stretch
- Body position: standing, the same as the Rear Deltoid Stretch
2. Shoulder Stretch
95% match- Delts
- Bodyweight
- Beginner
- Isolation
It uses the same equipment and still works the delts.
How to perform this exercise
- Reach your left arm across your body and hold it straight.
Sets and reps: Hold for 20 to 30 seconds, 3 sets.
Why this matches
- Movement: static stretch, the same as the Rear Deltoid Stretch
- Primary muscle: delts, the same as the Rear Deltoid Stretch
- Equipment: bodyweight only, the same as the Rear Deltoid Stretch
- Body position: standing, the same as the Rear Deltoid Stretch
3. Elbow Circles
89% match- Delts
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Sit or stand with your feet slightly apart.
- Place your hands on your shoulders with your elbows at shoulder level and pointing out.
- Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: delts, the same as the Rear Deltoid Stretch
- Equipment: bodyweight only, the same as the Rear Deltoid Stretch
- Body position: standing, the same as the Rear Deltoid Stretch
4. Upward Stretch
84% match- Shoulders
- Bodyweight
- Beginner
- Isolation
A looser match: it uses the same equipment, but it works the shoulders rather than the delts.
How to perform this exercise
- Extend both hands straight above your head, palms touching.
- Slowly push your hands up and back, keeping your back straight.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Movement: static stretch, the same as the Rear Deltoid Stretch
- Primary muscle: shoulders, not delts
- Equipment: bodyweight only, the same as the Rear Deltoid Stretch
- Body position: standing, the same as the Rear Deltoid Stretch
5. Arm Circles
80% match- Delts
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
- Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
- Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: delts, the same as the Rear Deltoid Stretch
- Equipment: bodyweight only, the same as the Rear Deltoid Stretch
- Body position: standing, the same as the Rear Deltoid Stretch
6. Shoulder Circles
79% match- Delts
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
- Reverse direction. You can do this exercise alternating shoulders or both at the same time.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: delts, the same as the Rear Deltoid Stretch
- Equipment: bodyweight only, the same as the Rear Deltoid Stretch
- Body position: standing, the same as the Rear Deltoid Stretch
7. Lever Lateral Raise
69% match- Delts
- Lever
- Beginner
- Isolation
A good swap when you have a lever machine to work with, and it still works the delts.
How to perform this exercise
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the handles with an overhand grip and keep your arms straight.
- Exhale and raise your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, the same as the Rear Deltoid Stretch
- Equipment: a machine, not bodyweight only
- Body position: standing, the same as the Rear Deltoid Stretch
8. Shoulder Raise
67% match- Delts
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Relax your arms to your sides and raise your shoulders up toward your ears, then back down.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, the same as the Rear Deltoid Stretch
- Equipment: free weights, not bodyweight only
- Body position: standing, the same as the Rear Deltoid Stretch
- Balance: harder to stay steady on than the Rear Deltoid Stretch
9. Side Lateral Raise
67% match- Delts
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, the same as the Rear Deltoid Stretch
- Equipment: free weights, not bodyweight only
- Body position: standing, the same as the Rear Deltoid Stretch
- Balance: harder to stay steady on than the Rear Deltoid Stretch
10. Seated Front Deltoid
66% match- Delts
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.
- Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds.
- Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: delts, the same as the Rear Deltoid Stretch
- Equipment: bodyweight only, the same as the Rear Deltoid Stretch
- Body position: seated, not standing
Rear Deltoid Stretch FAQ
What muscles does Rear Deltoid Stretch work?
The Rear Deltoid Stretch primarily targets the posterior deltoid and stretches the posterior shoulder capsule. It also places length on the infraspinatus and teres minor and engages scapular retractors like the rhomboids when you hold the position.
What is the best bodyweight alternative to Rear Deltoid Stretch?
Prone T and Y raises are the best pure bodyweight alternative because they load horizontal abduction and scapular retraction without external equipment. Lie face down, lift your arms into a T with thumbs up, and squeeze the shoulder blades to emphasize rear-delt activation.
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