Assisted Sitting Reverse Shoulder Stretch
Sit on the edge of a bench with your feet flat and grasp a bar or sturdy object behind you with an overhand grip, slightly wider than shoulder-width. Keeping your back straight, gently lean forward from your hips to feel a stretch across your shoulders and chest. Maintain a strong core and avoid rounding your back during the stretch.
- Target muscles
- Shoulders, Chest
- Also works
- Back
- Equipment
- Bench, Barbell, Bodyweight plus plates
- Training style
- Gym-based, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 20 of 100
Assisted Sitting Reverse Shoulder Stretch: how to do it
- Sit on the edge of a bench with your feet flat on the floor.
- Grasp a sturdy object or bar behind you with an overhand grip, slightly wider than shoulder-width apart.
- Keeping your back straight and core engaged, gently lean forward from your hips, allowing your arms to straighten behind you.
- As you lean forward, you should feel a stretch in your shoulders and chest.
- Hold the stretch for 15-30 seconds, then slowly return to the starting position.
- You can also perform this stretch with a partner. Have your partner stand behind you and gently pull your arms back, increasing the stretch in your shoulders and chest.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
A common mistake is rounding the back, which reduces the effectiveness of the stretch and can strain the spine. Avoid pulling too aggressively on the bar; instead, focus on maintaining a straight back, relaxed shoulders, and controlled breathing.
Alternatives
More Shoulders exercises
Questions about Assisted Sitting Reverse Shoulder Stretch
Which muscles does the Assisted Sitting Reverse Shoulder Stretch target?
This stretch primarily works the shoulders and chest, helping to improve flexibility and mobility in the front of your upper body. It also lightly engages the upper back muscles as they assist in stabilizing your posture during the stretch.
What equipment do I need for the Assisted Sitting Reverse Shoulder Stretch?
You’ll typically need a bench and a sturdy bar positioned behind you to hold with an overhand grip. If you don’t have a bar, you can use the backrest of a chair, a fixed railing, or even clasp your hands behind you while seated.
Is the Assisted Sitting Reverse Shoulder Stretch suitable for beginners?
Yes, beginners can safely perform this stretch as long as they avoid forcing the range of motion. Start with a gentle lean forward and gradually increase the stretch over time as your shoulders and chest become more flexible.
What are common mistakes to avoid when doing the Assisted Sitting Reverse Shoulder Stretch?
A common mistake is rounding the back, which reduces the effectiveness of the stretch and can strain the spine. Avoid pulling too aggressively on the bar; instead, focus on maintaining a straight back, relaxed shoulders, and controlled breathing.
How long should I hold the Assisted Sitting Reverse Shoulder Stretch?
Hold the stretch for 20–30 seconds per set, repeating 2–3 times. Always ease into the position and stop if you feel sharp pain—this ensures safe and effective flexibility work.
Are there variations of the Assisted Sitting Reverse Shoulder Stretch?
You can modify the stretch by changing grip width or using a towel behind your back instead of a fixed bar. For a deeper chest opener, sit on the floor instead of a bench and extend your legs straight out.
What are the benefits of the Assisted Sitting Reverse Shoulder Stretch?
This stretch helps open up tight shoulders and chest muscles, improving posture and reducing upper body stiffness. It’s particularly beneficial for people who spend long hours sitting or working at a computer.