Behind-Head Clap
Improve shoulder mobility with Behind-Head Claps! A simple warm-up to activate muscles in your shoulders and upper back. Proceed with caution.
The Behind-Head Clap mainly works the shoulders and traps, with help from the triceps and chest. No equipment needed: it uses just your bodyweight.
Behind-Head Clap Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Behind-Head Clap Variations and Alternatives
How to do the Behind-Head Clap
Stand upright with your feet shoulder-width apart and arms by your sides.
Raise your arms out to the sides so that they are parallel to the floor, with palms facing forward.
With a swift motion, bend your elbows and bring your hands behind your head to perform a clap (as shown in the third image).
Make sure to fully extend your arms out to your sides again before repeating the motion.
Concentrate on keeping your movements controlled and focus on the full range of motion in your shoulder joints.
Repeat this motion for the desired number of repetitions or for a specific time period while maintaining an upright posture and steady breathing.
It can be useful as a warm-up exercise to improve shoulder mobility and also serves to activate the muscles in the shoulders and upper back.
Please perform this exercise with caution and be aware of any shoulder discomfort or limitations in movement. If you experience pain, discontinue the exercise and consult a professional.
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Behind-Head Clap FAQs
What muscles does the Behind-Head Clap work?
The Behind-Head Clap mainly works the shoulders and traps, with help from the triceps and chest. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the Behind-Head Clap?
None. The Behind-Head Clap is a bodyweight exercise, so you can do it anywhere.
What workout day should the Behind-Head Clap go on?
It belongs on push day in a push/pull/legs routine.
What are some Behind-Head Clap variations and alternatives?
Similar exercises include the Behind-Neck Arms-Forward, Behind-Back Clap, Behind-Head Ball Slam and Cheerleader Clap Backhand Swing.
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