Lying Arms Slide

Muscles worked

Setup

1. Lie flat on your back on a smooth surface with your knees bent and feet flat on the floor.
2. Position your arms out to the sides with elbows bent at 90 degrees, forming a 'goalpost' or 'W' shape.
3. Press your lower back, shoulders, elbows, and the backs of your hands firmly into the floor.

How to do it

1. Exhale as you slowly slide your arms upward toward each other overhead, maintaining constant contact with the floor.
2. Reach as far as you can without letting your lower back arch or your ribs flare upward.
3. Inhale as you slowly pull your elbows back down toward your ribcage, focusing on squeezing your shoulder blades together and down.
4. Maintain a controlled 3-second tempo for both the upward and downward phases.

Form checklist

• Keep your wrists and elbows pinned to the floor at all times.
• Maintain a flat lower back by engaging your core to prevent anterior pelvic tilt.
• Keep your chin tucked and the back of your head on the floor to ensure a neutral cervical spine.
• Avoid shrugging your shoulders toward your ears as you reach overhead.

Pro tips

• Focus on the 'pinch' in your mid-back at the bottom of the movement to maximize lower trapezius engagement.
• If your hands lift off the floor, stop at that point and work within that range until your mobility improves.

Make it harder

• Hold light fractional plates (1-2 lbs) in your hands to add resistance while maintaining floor contact.
• Perform the movement in a 'Wall Slide' variation, standing with your back against a wall to increase the core stability requirement.

Frequently asked

What muscles does the lying arms slide work?

The lying arms slide primarily targets the biceps, deltoids, pectorals, and serratus anterior, and also works the abs, obliques, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the lying arms slide?

The lying arms slide requires no equipment — just your body weight.

Is the lying arms slide good for beginners?

Yes. The lying arms slide is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Boxing Right Left HookIntermediate · biceps, deltoids, obliques, pectorals, and serratus anterior
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Seated Jack On A ChairBeginner · biceps, deltoids, pectorals, and triceps
• Sledge HammerIntermediate · biceps, deltoids, erector spinae, lats, pectorals, and triceps