Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Body Weight
Eagle Arms Chin Into Chest
Eagle Arms Chin Into Chest is an intermediate compound yoga exercise that works the upper back (back), with the neck and middle back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
- Shoulders · Posterior Deltoids
Secondary muscles
- Neck · Levator Scapulae, Splenius Capitis
- Middle Back · Latissimus Dorsi, Teres Major
How to do Eagle Arms Chin Into Chest
- Stand upright with your feet shoulder width apart and your arms relaxed by your sides. Raise both arms outward to shoulder height, then bring them forward in front of your chest.
- Cross one upper arm over the other at the elbows, bend both elbows, and wrap your forearms around each other until the back of your hands press together.
- Lift your elbows in front of your face, gently tuck your chin toward your chest, and allow your upper back to round slightly until you feel a stretch across your shoulders, upper back, and neck.
- Hold the position briefly, then lift your head, unwrap your arms, and return them to your sides. Repeat with the opposite arm crossed on top.
Form tips
- Wrap your forearms only as far as your shoulder mobility comfortably allows.
- Press the backs of your arms together if your hands cannot meet.
- Keep your elbows lifted while gently drawing your shoulder blades apart.
- Inhale as you prepare and exhale as you tuck your chin and deepen the stretch.
Eagle Arms Chin Into Chest alternatives
More upper back exercises
Eagle Arms Chin Into Chest FAQ
What muscles does Eagle Arms Chin Into Chest work?
Eagle Arms Chin Into Chest mainly works the upper back in the back (Trapezius, Rhomboids and Posterior Deltoids). The neck and middle back work as secondary muscles.
What equipment do you need for Eagle Arms Chin Into Chest?
None. Eagle Arms Chin Into Chest is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Eagle Arms Chin Into Chest should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Eagle Arms Chin Into Chest good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Eagle Arms Chin Into Chest burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Eagle Arms Chin Into Chest?
Other exercises for the upper back include Suspension Trainer With Grips Inverted Row Arm Twist, Land Mine Row, Sled Drag and Row and Seated Row Machine Rows.
For developers
Use Eagle Arms Chin Into Chest in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_WD2ZCB" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_WD2ZCB", "name": "Eagle Arms Chin Into Chest", "model": "male", "counterpartId": "ex_VUOK7M", "target": "Upper Back", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_WD2ZCB/mp4-720.mp4?…", "poster": "https://…/ex_WD2ZCB/poster.jpg?…" } }