Step by step instructions, muscle activation and variants for the Bodyweight Standing Elbow Touches (Hands on Neck).
A standing chest and shoulder mobility exercise where you place your hands behind your neck and rhythmically bring your elbows together in front of you, then open them wide to the sides. The movement alternately compresses and stretches the pectoral muscles and shoulder girdle.
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The Bodyweight Standing Elbow Touches (Hands on 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.