Exercise guide
Arm Crossover
- Intermediate
- Isolation
- Rep-based
- Chest
- Shoulders
A dynamic movement that improves shoulder mobility while activating the pectoral and deltoid muscles through horizontal adduction. It serves as an excellent warm-up or active recovery exercise to increase blood flow and flexibility in the upper body.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet shoulder-width apart and a neutral spine.
- Extend your arms straight out to your sides at shoulder height, palms facing forward.
- Engage your core to stabilize your torso and maintain a tall posture.
How to do it
- Swing both arms horizontally across the front of your body in a controlled, rhythmic motion.
- Cross one arm over the other as far as comfortably possible, exhaling as the arms meet in the center.
- Inhale as you swing your arms back to the starting position, opening the chest wide to feel a stretch.
- Repeat the movement, alternating which arm crosses on top for each repetition.
Form checklist
- Keep your arms parallel to the floor throughout the entire movement.
- Maintain a slight bend in the elbows to protect the joints.
- Keep your shoulders depressed and away from your ears.
- Avoid arching your lower back or rotating your torso as you swing.
Pro tips
- Focus on squeezing your shoulder blades together at the back of the movement to engage the upper back.
- Imagine you are performing a standing chest fly to increase the mind-muscle connection with the pectorals.
- Use a controlled tempo rather than relying purely on momentum to ensure the muscles are doing the work.
Make it harder
- Slow down the tempo significantly to increase time under tension for the deltoids.
- Hold the 'crossed' position for 2 seconds to maximize the stretch on the posterior deltoids and serratus anterior.
Frequently asked
- What muscles does the arm crossover work?
- The arm crossover primarily targets the deltoids and pectorals, and also works the biceps and triceps as secondary muscles.
- What equipment do you need for the arm crossover?
- The arm crossover requires no equipment — just your body weight.
- Is the arm crossover good for beginners?
- The arm crossover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Around The World Lying On FloorIntermediate · deltoids and pectorals
- Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
- Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps