What Is The Shoulder Extension

Shoulder extensions are a fundamental exercise for enhancing upper body strength and flexibility. This movement targets the extension muscles of the shoulder, including the posterior deltoids, triceps, and upper back muscles, playing a crucial role in improving posture and overall shoulder health. Whether you're new to fitness or an experienced athlete, incorporating shoulder extensions into your routine can lead to significant benefits.

Build muscle & lose weight fast with Flex.

Available on iPhone + Apple Watch

How-to Do Shoulder Extension

Stand up straight and hold a wooden dowel at your waist in front of you. Use a wide overhand grip.
Keeping your arms straight, lift the dowel up and over your head. Rotate the dowel behind your body until it touches your glutes.
Return to the starting position.

Muscle Worked

Primary Muscle Groups

Shoulders

Your shoulders are ball-and-socket joints which connect your arms to your torso

Chest

Your chest helps you move your arms across your body and up and down while stabilizing the shoulders

Secondary Muscle Groups

Middle Back

The middle back helps you rotate your torso

Upper Back

Lie on the floor and place a foam roller below your traps and above your shoulder blades.

Pro Tips

Control the Movement: Avoid using momentum. The movement should be slow and controlled to fully engage the target muscles.
Maintain Proper Posture: Keep your back straight and shoulders relaxed. This helps focus the effort on the correct muscle groups.
Breathe Consistently: Inhale as you extend your arms and exhale as you return to the starting position. Proper breathing supports muscle engagement and endurance.

Equipments

Wooden Dowel

A long wooden rod, usually an inch or more in diameter

Benefits of Doing Shoulder Extension

Improved Posture: Shoulder extensions correct rounded shoulders and improve overall posture which helps you achieve those coveted capped shoulders.
Enhanced Shoulder Flexibility: Regular practice increases the flexibility of your shoulder joints, reducing the risk of injury during other activities.
Strengthened Upper Back: This exercise targets the upper back muscles, contributing to a balanced and strong upper body.
Versatility: Shoulder extensions can be adapted to various fitness levels and equipment, making them accessible for everyone.

What Is The Shoulder Extension

How-to Do Shoulder Extension