Alternating Standing Eagle Up
Improve posture and flexibility with the Alternating Standing Eagle Up! Stretch your shoulders, chest, and upper back with this simple exercise.
The Alternating Standing Eagle Up mainly works the chest and back, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Alternating Standing Eagle Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Obliques; Upper Traps (trapezius, upper fibers)
Alternating Standing Eagle Up Variations and Alternatives
How to do the Alternating Standing Eagle Up
Positioning:
Start Position: Stand tall with your feet hip-width apart. Ensure your weight is evenly distributed on both feet.
Arms Positioning: Raise your arms in front of you, bending your elbows at 90 degrees. Cross your right arm over your left arm at the elbows, bringing your palms together if possible. Your forearms should be pointing up.
Movement:
Breathing: Inhale deeply as you prepare to move.
Upper Body Stretch: As you exhale, gently raise your crossed arms upwards while keeping your elbows bent. Aim to lift only your hands towards the ceiling.
Hold: Maintain this position for 15-30 seconds, focusing on your breathing and the stretch across your chest and shoulders.
Return to Start: To release, gently lower your arms back to the starting position while inhaling.
Repeat: Switch the cross of your arms, bringing your left arm over your right, and repeat the movement for the same duration.
Tips:
Keep your core engaged to maintain balance.
Avoid any strain; adjust the range of your motion based on comfort.
Focus on smooth and controlled movements throughout the exercise.
Alternating Standing Eagle Up FAQs
What muscles does the Alternating Standing Eagle Up work?
The Alternating Standing Eagle Up mainly works the chest and back, with help from the core and traps. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Alternating Standing Eagle Up?
None. The Alternating Standing Eagle Up is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Standing Eagle Up variations and alternatives?
Similar exercises include the Chest Rotate Raise, Criss-Cross Upper-Chest Raise, Arm Eagle Chin into Chest and Side-Lying Wide Opener.
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