Library / Shoulders
Arm-up Rotator Stretch
Bodyweight · Mobility · Isolation
Shoulders GlutesHamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Shoulders
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Mobility (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-60 sec per set
- Between-set interval
- 45 seconds rest
Step-by-step coaching cues
- Stand tall with good posture
- Raise one arm to the side, elbow bent at 90 degrees, palm facing forward
- Slowly rotate your forearm upwards, bringing your hand towards your head
- Feel the stretch in your shoulder and hold for 15-30 seconds
Joint & safety considerations
No specific joint contraindications are flagged for Arm-up Rotator Stretch. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Above Head Chest Stretch | Same movement pattern | Bodyweight |
| Across Chest Shoulder Stretch | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.