Two-Arm Doorway Stretch

The two-arm doorway stretch improves flexibility and mobility in the chest and shoulders. This exercise will also increase the range of motion of these muscle groups.


  1. 890_A
    Stand in a doorframe or squat rack and push your arms out to your sides, placing your forearms against the frame. Make sure your elbows are at a 90-degree angle with your triceps parallel to the ground.
  2. Two-Arm Doorway Stretch
    Slowly walk forward until you feel a light stretch in the chest and shoulders. Hold this stretch for 30 seconds, and return to starting position.

Trainer’s Tips

  • Do not place your hands too high on the wall. Keep your upper arms parallel with the ground.
  • Do not hyperextend the lower back during the stretch. Keep your midsection tight.
  • Do not continue the stretch if you have any tingling sensations.