How to Do Round The World Shoulder Stretch
Start and end of one clean rep of Round The World Shoulder Stretch.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Biceps, Chest |
| Equipment | Machine |
| Category | Stretching |
How to perform Round The World Shoulder Stretch
- Stand up straight with your legs together, holding a bodybar or broomstick.
- Hold the pole behind your hips with a wider than shoulder width grip. Your palms should be down and your thumbs facing out.
- Slowly lift your arms up behind your head. Don't force it if it gets hard to lift further.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Biceps (secondary): bends the elbow and turns the palm up during pulls and curls.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Round The World Shoulder Stretch work?
Round The World Shoulder Stretch mainly works the shoulders, with the biceps, chest helping as secondary movers.
What equipment do I need for Round The World Shoulder Stretch?
Round The World Shoulder Stretch needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Round The World Shoulder Stretch?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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