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Standing Shoulder Extension Holding a Stick Behind the Back

IntermediateStrengthTier T2

You stand tall and hold a wooden stick horizontally behind your back in both hands with straight elbows. You lift the stick up and away from your body, then lower it.

Targets: Shoulder

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall on a flat floor with your feet about hip-width apart and your head level. Take a plain stick, about as long as your arm span, and hold it horizontally behind your back in both hands about shoulder-width apart, palms toward your body.
  • Straighten both elbows fully and let the stick rest lightly against the back of your hips before the first lift. Keep your chest up and your ribs down and do not lean forward.
  1. A man standing tall in profile with both arms straight down behind him, holding a wooden stick across the back of his hips in both hands.

    Step 1 of 3

    Stand tall and hold a stick behind your back with both hands and both elbows straight. Let it rest lightly against the back of your hips.

  2. The same man standing tall in profile with both straight arms swung back so the stick is held clear of the back of his hips.

    Step 2 of 3

    Keep both elbows straight and lift the stick up and away from your body behind you. Then lower it back to the start.

  3. A man standing tall in profile with both arms straight down behind him, holding a wooden stick across the back of his hips in both hands.

    Step 3 of 3

    Stand tall and hold a stick behind your back with both hands and both elbows straight. Let it rest lightly against the back of your hips.

Breathing

  • Breathe normally.

Safety Information

Use caution and consult a physician or healthcare professional. If anything hurts or feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.