Standing Arms Swing

Muscles worked

Setup

1. Stand tall with your feet shoulder-width apart and a slight bend in your knees.
2. Engage your core and maintain a neutral spine with your head facing forward.
3. Extend your arms straight out to your sides at shoulder height, palms facing forward.

How to do it

1. Swing both arms horizontally across the front of your chest in a rhythmic motion, crossing one arm over the other.
2. Exhale as your arms cross in front, feeling a brief stretch in the rear deltoids and upper back.
3. Inhale as you swing your arms back out to the starting position, pulling your shoulder blades together to stretch the pectorals.
4. Continue the movement at a steady, controlled tempo, alternating which arm crosses on top for each repetition.

Form checklist

• Keep your arms parallel to the floor throughout the entire movement.
• Avoid arching your lower back as your arms swing open.
• Keep your shoulders depressed (down and away from your ears).
• Maintain a slight bend in the elbows to avoid joint locking.
• Use controlled momentum rather than aggressive, jerky movements.

Pro tips

• Focus on the 'squeeze' of the chest muscles as the arms cross to maximize pectoral activation.
• Think about reaching as far back as possible during the opening phase to maximize the dynamic stretch on the chest.
• Coordinate your breathing with the rhythm of the swing to help maintain a consistent tempo and core stability.

Make it harder

• Hold very light micro-weights or weighted gloves to add slight resistance to the swing.
• Increase the speed of the swings while maintaining a perfectly still torso to challenge core stability.

Frequently asked

What muscles does the standing arms swing work?

The standing arms swing primarily targets the deltoids and pectorals, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the standing arms swing?

The standing arms swing requires no equipment — just your body weight.

Is the standing arms swing good for beginners?

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

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Arm CirclesBeginner · deltoids and pectorals
• Arms Circle Marching On SpotBeginner · deltoids and pectorals