Criss Cross Arms Lift

Muscles worked

Setup

1. Stand tall with your feet shoulder-width apart and your core engaged.
2. Extend your arms straight out to your sides at shoulder height, palms facing forward.
3. Maintain a slight, soft bend in your elbows to protect the joints.

How to do it

1. Exhale as you swing both arms toward the midline of your body, crossing one arm over the other in an 'X' shape while simultaneously lifting them toward eye level.
2. Inhale as you reverse the movement, swinging your arms back out to the starting wide position.
3. Alternate which arm crosses on top (left over right, then right over left) with each repetition.
4. Maintain a steady, rhythmic tempo, focusing on a controlled squeeze of the chest at the center of the cross.

Form checklist

• Keep your shoulders depressed and away from your ears throughout the movement.
• Avoid rounding your upper back or shrugging as the arms cross.
• Ensure the movement comes from the shoulder joint rather than just swinging the wrists.
• Keep your torso stationary; do not use momentum or rock your body to move your arms.

Pro tips

• Focus on the mind-muscle connection by consciously squeezing your chest muscles as your arms reach the 'X' position.
• To increase deltoid activation, keep your arms as straight as possible without locking the elbows.

Make it harder

• Hold light dumbbells (1-3 lbs) or wear wrist weights to add resistance to the sweep.
• Slow down the tempo significantly, holding the crossed 'X' position for 2 seconds to maximize time under tension.

Frequently asked

What muscles does the criss cross arms lift work?

The criss cross arms lift primarily targets the deltoids and pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the criss cross arms lift?

The criss cross arms lift requires no equipment — just your body weight.

Is the criss cross arms lift good for beginners?

The criss cross arms lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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