Shoulders · Bodyweight
Arms Forward and Behind the Neck
How to do the arms forward and behind the neck, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Stand tall and raise both arms straight overhead. Sweep them forward and down in front of you, then back overhead and behind your neck, moving through a full controlled arc each rep.
- 1Feel your shoulders work through the full overhead range
- 2Feel a gentle stretch as the arms travel behind the neck
- 3Keep your core tight so the ribs don't flare
Common mistakes
- Don't force the arms behind you if the shoulder pinches
- Avoid arching your lower back to reach overhead
- Don't shrug; let the shoulders rotate freely
Muscles worked
The arms forward and behind the neck mainly works the front delts, with the upper traps, side delts, and rear delts assisting.
- Front DeltsPrimary
- Upper TrapsSupport
- Side DeltsSupport
- Rear DeltsSupport
- Upper ChestMinor
- LatsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- External RotatorsMinor
Kovo programs the arms forward and behind the neck for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.