Exercise guide
Standing Single Arm Figure 8 With Torso Twist
- Beginner
- Compound
- Rep-based
- Back
- Chest
- Shoulders
- Waist
This dynamic rotational exercise enhances core stability and shoulder mobility by tracing a figure-8 pattern with one arm. It builds functional strength in the obliques and deltoids while improving coordination between the upper and lower body.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet slightly wider than shoulder-width apart and knees slightly bent.
- Extend one arm straight forward at shoulder height with the palm facing inward.
- Place your opposite hand on your hip or across your chest for balance.
- Engage your core and maintain a tall, upright posture.
How to do it
- Trace a large horizontal figure-8 (infinity symbol) in the air with your extended hand, moving smoothly and continuously.
- Rotate your torso and hips in the direction of the arm movement, pivoting slightly on the ball of the trailing foot.
- Exhale as you sweep the arm across your body and inhale as you transition through the center point.
- Maintain a fluid, rhythmic tempo, ensuring the movement is driven by the core rather than just the shoulder.
Form checklist
- Keep the extended arm at shoulder height throughout the entire range of motion.
- Follow your hand with your eyes to encourage full, natural spinal rotation.
- Ensure the rotation originates from the waist and hips to protect the lower back.
- Keep your weight centered and your base stable even while pivoting.
Pro tips
- Visualize 'cutting' through resistance with your hand to increase tension in the pectorals and deltoids.
- Focus on the mind-muscle connection by consciously squeezing your obliques at the furthest point of each rotation.
Make it harder
- Perform the movement while standing on one leg to significantly increase the balance and core stability demand.
- Slow the tempo down to a 'super-slow' pace to increase the time under tension for the abdominal muscles.
Frequently asked
- What muscles does the standing single arm figure 8 with torso twist work?
- The standing single arm figure 8 with torso twist primarily targets the deltoids, obliques, and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the standing single arm figure 8 with torso twist?
- The standing single arm figure 8 with torso twist requires no equipment — just your body weight.
- Is the standing single arm figure 8 with torso twist good for beginners?
- Yes. The standing single arm figure 8 with torso twist is a beginner-friendly movement and a strong foundation to build on.
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