10 Best Upward Stretch Alternatives for Shoulder Mobility

The Upward Stretch is done standing. Ranked closest by our scoring: the Round The World Shoulder Stretch. A harder version, the Triceps Dip (Between Benches), is listed below as a progression rather than a swap.

Upward Stretch

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

How to Do the Upward Stretch

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

Shoulders, with chest, lats · Bodyweight · Beginner · Isolation

  1. Extend both hands straight above your head, palms touching.
  2. Slowly push your hands up and back, keeping your back straight.

The 10 Best Upward Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Upward 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Chair Upper Body Stretch

    1. Chair Upper Body Stretch

    85% match

    Delts · Beginner · Isolation

    A looser match: it works the delts rather than the shoulders.

    • 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 Upward Stretch
    • Primary muscle: delts, not shoulders
    • Equipment: bodyweight only, the same as the Upward Stretch
    • Body position: standing, the same as the Upward Stretch
  2. Rear Deltoid StretchPlay demonstration

    2. Rear Deltoid Stretch

    84% match

    Delts · Beginner · Isolation

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

    • Bodyweight
    How to perform it
    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.

    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 Upward Stretch
    • Primary muscle: delts, not shoulders
    • Equipment: bodyweight only, the same as the Upward Stretch
    • Body position: standing, the same as the Upward Stretch
  4. Round The World Shoulder Stretch

    4. Round The World Shoulder Stretch

    79% match

    Shoulders · Beginner · Isolation

    It still works the shoulders, through a different movement.

    • Other
    How to perform it
    1. Stand up straight with your legs together, holding a bodybar or broomstick.
    2. Hold the pole behind your hips with a wider than shoulder width grip. Your palms should be down and your thumbs facing out.
    3. Slowly lift your arms up behind your head. Don't force it if it gets hard to lift further.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: shoulders, the same as the Upward Stretch
    • Equipment: bodyweight only, the same as the Upward Stretch
    • Body position: standing, the same as the Upward Stretch

Upward Stretch FAQ

What muscles does Upward Stretch work?

Upward Stretch primarily targets the deltoids, especially the anterior and medial heads, while engaging the upper trapezius, serratus anterior, and rotator cuff for stabilization. The movement depends on scapular upward rotation and glenohumeral elevation; you should feel deltoid and serratus activation as you lift.

What is the best bodyweight alternative to Upward Stretch?

A scapular wall slide is the top bodyweight alternative because it emphasizes scapulothoracic upward rotation and serratus anterior activation with minimal glenohumeral compression. Cue: press forearms into the wall, slide overhead keeping ribs down and shoulders away from ears to feel the serratus and mid-traps.

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