Exercise guide
Criss Cross Arms Outer Rotation
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
This dynamic isolation exercise enhances shoulder mobility and targets the deltoids and pectorals through a rhythmic crossing and opening motion. It is highly effective for improving posture and warming up the shoulder girdle by alternating the stretch and contraction of the chest and upper back.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart and a neutral spine.
- Extend your arms straight out to the sides at shoulder height, palms facing forward.
- Engage your core and pull your shoulder blades slightly down and back.
How to do it
- Swing both arms across the front of your body in a controlled motion, crossing one arm over the other.
- Exhale as you pull your arms back out to the sides, rotating your thumbs backward to open the chest and squeeze the shoulder blades.
- Inhale as you swing the arms back across the front, this time alternating which arm is on top.
- Maintain a steady, rhythmic tempo, focusing on the stretch in the chest and the squeeze in the rear deltoids.
Form checklist
- Keep your arms at shoulder height; do not let them drop toward your waist.
- Avoid shrugging your shoulders toward your ears during the movement.
- Keep your torso stationary and avoid using momentum or swaying your hips.
- Ensure a full external rotation of the thumbs at the widest point of the movement.
Pro tips
- Focus on the 'pinch' between your shoulder blades at the end of the outward phase to maximize rear deltoid engagement.
- Create internal resistance by imagining you are pushing your arms through thick water during both the crossing and opening phases.
Make it harder
- Hold light dumbbells or weighted balls to add resistance to the horizontal abduction.
- Perform the movement while standing on one leg to incorporate a balance and core stability challenge.
Frequently asked
- What muscles does the criss cross arms outer rotation work?
- The criss cross arms outer rotation primarily targets the deltoids and pectorals, and also works the rotator cuff as secondary muscles.
- What equipment do you need for the criss cross arms outer rotation?
- The criss cross arms outer rotation requires no equipment — just your body weight.
- Is the criss cross arms outer rotation good for beginners?
- The criss cross arms outer rotation is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.