How to do the Eagle Arms Neck Stretch
- Stand tall with your arms out to the sides at shoulder height.
- Cross one arm over the other and wrap your forearms together.
- Lift your elbows and bring your chin slightly toward your chest.
- Hold with steady breathing, then switch which arm is on top.
Full technique — 7 steps
- Stand tall with feet hip-width apart and arms straight out to the sides at shoulder height.
- Bring your arms in front of you and cross one upper arm over the other at chest height.
- Bend both elbows to about 90 degrees and wrap your forearms around each other, palms together if you can.
- Lift your elbows toward shoulder height and move your hands slightly away from your face.
- Bring your chin slightly toward your chest until you feel a stretch across the back of your neck and upper back.
- Hold the position with steady breathing, keeping your shoulders down away from your ears.
- Unwrap your arms and repeat with the other arm on top.
Common mistakes
- Shrugging shoulders toward ears
- Letting the elbows drop to the chest
- Jutting chin forward
- Forcing painful range
Form cues
- Chin slightly toward chest
- Lift elbows, not shoulders
- Keep shoulders down
- Breathe through the hold
- Stop below pain
Quick answers
What muscles does the Eagle Arms Neck Stretch work?
Primary: Traps 8/10, Rear delts 7/10. Also works: Rhomboids 6/10, Upper back 5/10, Infraspinatus 4/10, Triceps 3/10.
When should I do the Eagle Arms Neck Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.
How many sets and reps of the Eagle Arms Neck Stretch?
Strength: 2 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Muscle growth: 2 sets of 30–45 reps, rest 20 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.
