Bar shoulder extension stretch

The bar shoulder extension stretch is a technique to increase overhead mobility (known as shoulder flexion) and thoracic extension with the help of a bar or other stable object. It is often used as part of a warm-up before upper-body training.


  1. Can help improve shoulder flexion and mobility for overhead training
  2. Can produce temporary improvements in thoracic spine mobility, particularly thoracic extension

Bar shoulder extension stretch Images


Bar shoulder extension stretch Instructions

Bar shoulder extension stretch muscle diagram
  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.