Arm Double Crossover

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Extend your arms straight out to your sides at shoulder height, palms facing forward.
3. Engage your core and pull your shoulder blades slightly back and down.

How to do it

1. Swing both arms horizontally toward the center of your chest in a smooth, controlled motion.
2. Cross your arms over each other in front of your body, alternating which arm is on top with each repetition.
3. Inhale as you swing your arms back to the wide starting position, feeling a stretch across your chest.
4. Exhale as you bring your arms together, focusing on a rhythmic and steady tempo.

Form checklist

• Keep your arms parallel to the floor at shoulder height throughout the movement.
• Maintain a tall, upright posture without leaning forward or backward.
• Avoid shrugging your shoulders; keep them relaxed and away from your ears.
• Keep a soft bend in your elbows to avoid joint strain.

Pro tips

• Focus on actively squeezing your chest muscles as your arms cross the midline of your body.
• Control the momentum on the backward swing to emphasize the stretch in the pectorals rather than just bouncing.
• Imagine you are trying to reach behind your back with your fingertips during the cross to maximize the stretch in the rear deltoids.

Make it harder

• Hold light micro-weights or water bottles to add slight resistance to the movement.
• Increase the speed of the repetitions while maintaining perfect control to turn it into a high-intensity cardio-mobility hybrid.

Frequently asked

What muscles does the arm double crossover work?

The arm double crossover primarily targets the biceps, deltoids, and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the arm double crossover?

The arm double crossover requires no equipment — just your body weight.

Is the arm double crossover good for beginners?

The arm double 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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