Shoulders
Posterior Shoulder Stretch on Wall
The Posterior Shoulder Stretch on Wall is a stretch with no equipment for your shoulders. Share of the load in the Zulta muscle model: rear delts 48%, rotator cuff 17% and rhomboids 11%.
How to do it
- Stand side-on to a wall, close enough to touch it with your shoulder.
- Bring the arm nearest the wall across the chest at shoulder height.
- Lean the back of that upper arm against the wall so the wall holds it in place.
- Turn the torso slowly toward the wall until you feel a stretch in the back of the shoulder, then hold for 30 to 45 seconds, breathing slowly.
- Step away from the wall and switch sides.
Tips
- Keep the shoulder down and back as you turn in.
- Small turns are enough: the wall does the holding.
Common mistakes
- Letting the shoulder shrug up toward the ear.
- Twisting through the lower back instead of the upper body.
Muscles worked by the Posterior Shoulder Stretch on Wall
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Arm pulled across the chest: the rear delt is the target. Pulling the arm across the body lengthens the rear delt; rotating it inward (sleeper) targets the posterior rotator cuff, which is then coloured as the target.
Posterior Shoulder Stretch on Wall alternatives
Same equipment
Frequently asked questions
What muscles does the Posterior Shoulder Stretch on Wall work?
Mainly the rear delts. The rotator cuff, rhomboids and mid traps assist.
Is the Posterior Shoulder Stretch on Wall good for beginners?
Yes. The Posterior Shoulder Stretch on Wall is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Posterior Shoulder Stretch on Wall?
For example the Cross Body Shoulder Stretch and Thread the Needle. They train mostly the same muscles.
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