About this exercise
An isometric shoulder endurance exercise where you stand upright and hold both arms extended horizontally at shoulder height for time, building shoulder stability and muscular endurance in the deltoids.
Standing Iron Eagle
Step by step instructions, muscle activation and variants for the Standing Iron Eagle.
MediumSide shoulders
How to Perform
- Stand tall with feet shoulder-width apart and core engaged
- Raise both arms out to the sides until they are parallel to the floor
- Keep your palms facing down and your elbows slightly soft, not locked
- Hold the position while maintaining a neutral spine and steady breathing
- Keep your shoulder blades retracted and depressed, avoiding shoulder elevation
- Lower your arms slowly and with control when the hold duration is complete
Muscle Activation
Primary
Side shoulders
Secondary
Rear shouldersFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Standing Iron Eagle
The Standing Iron Eagle 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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