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.

Rear Deltoid StretchWatch the Rear Deltoid Stretch

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Rear Deltoid Stretch

The steps for the Rear Deltoid Stretch itself, so you can judge how close each substitute below really is.

Delts, with trapezius, rhomboids · Bodyweight · Beginner · Isolation

  1. Stand tall with your feet shoulder-width apart.
  2. Extend your right arm across your chest, placing your left hand on your right elbow.
  3. Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder.
  4. Hold the stretch for 15-30 seconds, then release.
  5. Repeat on the other side.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Chair Upper Body Stretch

    1. Chair Upper Body Stretch

    99% match

    Delts · Beginner · Isolation

    A straight swap when you want to keep working the delts.

    • Other
    How to perform it
    1. Sit on the edge of a chair, gripping the back of it.
    2. 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

    2. Shoulder Stretch

    95% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • Bodyweight
    How to perform it
    1. 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
  4. Upward Stretch

    4. Upward Stretch

    84% match

    Shoulders · Beginner · Isolation

    A looser match: it uses the same equipment, but it works the shoulders rather than the delts.

    • Bodyweight
    How to perform it
    1. Extend both hands straight above your head, palms touching.
    2. 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
  7. Lever Lateral RaisePlay demonstration

    7. Lever Lateral Raise

    69% match

    Delts · Beginner · Isolation

    A good swap when you have a lever machine to work with, and it still works the delts.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your back against the pad.
    2. Grasp the handles with an overhand grip and keep your arms straight.
    3. Exhale and raise your arms out to the sides until they are parallel to the floor.
    4. Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
    5. 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

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.