Exercise guide
Arms Forward And Behind The Neck
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This dynamic mobility exercise improves shoulder range of motion and flexibility in the pectorals and deltoids by alternating between forward and overhead positions. It is an effective warm-up for enhancing joint health and preparing the upper body for heavy lifting.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart and your spine in a neutral position.
- Extend your arms straight out in front of your chest at shoulder height, palms facing each other.
- Engage your core and pull your shoulder blades slightly back and down.
How to do it
- Inhale as you swing your arms out to the sides in a wide arc, bending your elbows to bring your hands together behind the base of your neck.
- Exhale as you reverse the motion, extending your arms back out to the sides and returning them to the starting position in front of your chest.
- Perform the movement with a controlled, rhythmic tempo, ensuring you feel a stretch in the chest at the peak of the movement.
- Repeat for the prescribed number of repetitions or duration.
Form checklist
- Keep your head and neck neutral; do not poke your chin forward as your hands go behind your head.
- Avoid arching your lower back as you reach behind your neck.
- Maintain a slight bend in the elbows to protect the joints.
- Ensure the movement comes from the shoulders rather than swinging the torso.
Pro tips
- Focus on actively squeezing your shoulder blades together as your hands move behind your neck to maximize the stretch in the pectorals.
- Think about 'opening' your chest as wide as possible during the transition phase to improve thoracic mobility.
Make it harder
- Hold light weights, such as 1-2lb dumbbells or water bottles, to increase the demand on the deltoids.
- Perform the movement while standing on one leg to challenge your core stability and balance.
Frequently asked
- What muscles does the arms forward and behind the neck work?
- The arms forward and behind the neck primarily targets the deltoids and pectorals, and also works the abs, rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the arms forward and behind the neck?
- The arms forward and behind the neck requires no equipment — just your body weight.
- Is the arms forward and behind the neck good for beginners?
- Yes. The arms forward and behind the neck is a beginner-friendly movement and a strong foundation to build on.
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