Beginner
One-Arm Doorway Stretch
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
One-Arm Doorway Stretch targets the front portion of the shoulder or the anterior deltoid and stretches the rotator cuff muscles and the muscles of the chest.
Exercise Instructions
-
Step 1
Place your forearm against a door frame, wall, or squat rack. Make sure your elbow is at a 90-degree angle, and your triceps are parallel to the floor. The legs will be staggered. -
Step 2
Using the resistance structure, try to twist your torso in the opposite direction until you feel a stretch in your chest and shoulder. Hold this stretch for as long as you want and return to the starting position.
Muscle Groups
One-Arm Doorway Stretch targets Pecs, Shoulders as seen below.
Exercise Tips
- Don't put your hand too high on the wall. Keep your shoulder parallel to the floor.
- Don't overdo your lower back while stretching. Keep your stomach tight.
- Do not continue stretching if you feel tingling.
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