Seated Front Deltoid

Also called partner shoulder stretch and pnf front delt stretch.

Works

Shoulders, plus chest

Equipment

Bodyweight

Level

Advanced

Type

Isolation

How to do it

Setup. Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.

1. Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds.
2. Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.

Cues

• Arms out to the sides, palms down.
• Partner holds the arms behind you.
• Push forward 10-20 seconds.
• Relax as the partner eases back.

Common mistakes

• Bending the elbows.
• Partner pulling too far.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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