How to Do a Double Arm Doorway Stretch

Three Methods:Getting in the Starting PositionPerforming the Exercise Frequency

This low-impact exercise gradually strengthens and lengthens your chest and shoulder muscles, effectively improving definition in those areas.

Method 1
Getting in the Starting Position

  1. Image titled Do a Double Arm Doorway Stretch Step 1
    Stand in a doorway and brace your forearms against its sides. Make sure you have both of your arms at a right angle--your body should look like a football goal post. Place one foot in front of you and one in back so that they're in two different rooms.

Method 2
Performing the Exercise

  1. Image titled Do a Double Arm Doorway Stretch Step 2
    Keeping your upper arms at shoulder level, tense your stomach muscles and straighten your back. Now lean your upper body forward so you feel a stretch inside your chest. Hold this position for as long as you can (30 seconds is recommended if you're really straining).
  2. Image titled Do a Double Arm Doorway Stretch Step 3
    Switch your feet around after you relax for a few seconds and do the stretch again for the same amount of time. Stop if you feel too much discomfort, but remember, you can always adjust the stretch to fit your body's needs.

Method 3

  1. 1
    Do 30 seconds of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.


  • To make this exercise less challenging you can change your elbows' positions to stretch different areas/alleviate shoulder pain.
  • The benefits of these exercises are increased strength and flexibility in your chest and shoulder muscles.


  • Potential injuries that may be incurred if this exercise is performed incorrectly are chest and shoulder muscle strains.

Article Info

Categories: Warm Ups Stretching and Flexibility