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Shoulders · Beginner

Alternating Shoulder Scratch Stretch

Alternating behind-the-back shoulder-reach stretch using opposite overhead and lower-back arm positions, with an optional strap between the hands.

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Alternating Shoulder Scratch Stretch demonstration

Exercise overview

Training details

ShouldersTricepsLats

Equipment

Bodyweight

Sets × time

1 × 1 min

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Sit or stand upright and reach one arm overhead, bending its elbow so the hand moves down the upper back.
  2. 02Bring the other arm behind the waist, bend that elbow, and slide the hand upward toward the upper hand.
  3. 03Keep the chest upright and reach the hands toward each other only until a comfortable stretch is felt; hold a strap between them if they do not meet.
  4. 04Hold for about 30 seconds without pulling forcefully or allowing either shoulder to become painful.
  5. 05Release both arms slowly, reverse the arm positions, and hold the other side for about 30 seconds.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationOverhead StretchRelated variationSeated Single Arm Overhead Lat & Tricep StretchRelated variationSitting Shoulders Stretch On Bench

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteArm Circles Forward & BackwardComparable substituteArm Corkscrew RotationComparable substituteActive Single-Arm Shoulder FlexionComparable substituteBand Lat StretchComparable substituteStanding Side StretchComparable substituteKneeling Lat Stretch on Bench

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