About this exercise
A standing shoulder mobility stretch where you clasp your hands and move your arms in a full arc — from extended forward overhead to behind the neck — opening the front and rear shoulder simultaneously.
Arms Forward and Behind the Neck
Step by step instructions, muscle activation and variants for the Arms Forward and Behind the Neck.
EasyRear shouldersFront shoulders
How to Perform
- Stand tall with feet shoulder-width apart and spine neutral
- Interlace your fingers in front of your chest with palms facing outward
- Raise your arms forward and overhead until fully extended above your head
- Continue the arc, lowering your hands behind your head toward the back of your neck
- Hold briefly, then reverse the motion back to the starting position
- Perform the movement in a slow, controlled manner throughout
Muscle Activation
Primary
Rear shouldersFront shoulders
Secondary
Side shouldersUpper chest
Common Mistakes
Common mistakes content is coming soon.
About the Arms Forward and Behind the Neck
The Arms Forward and Behind the Neck is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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