Round the World Shoulder Stretch
A standing shoulder stretch holding a broomstick or dowel behind the hips with a wide grip and lifting it up behind you. Opens the fronts of the shoulders, chest and biceps; mobile lifters can carry the arc up behind the head.
Primary muscles
- Front Delts
Secondary muscles
- Chest (Pectoralis Major)
- Biceps
- Sets
- 2
- Reps
- 5–8
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with the feet together, holding a broomstick or dowel behind your hips with a wider-than-shoulder grip, palms down and thumbs out.
Keep the arms straight and the chest up.
Slowly lift the stick up and away from your back as far as is comfortable.
With a wide enough grip, keep carrying the arc up behind your head without forcing it.
Pause at the end of your range, then lower the stick back to the hips.
Breathing: Breathe out as you lift and breathe slowly at the top.
Coaching tips
Arms long
Stay tall, don't tip forward
Widen the grip if it catches
Common mistakes
Bending the elbows to get the stick higher
Leaning forward instead of lifting the arms
Forcing past the end of the range
Safety notes
Move slowly and stop if you feel pinching or instability at the front of the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.