Shoulder - Flexion

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your spine in a neutral position.
2. Let your arms hang naturally at your sides with your palms facing your thighs.
3. Engage your core and pull your shoulder blades slightly back and down to set a stable base.

How to do it

1. Slowly raise both arms directly in front of you until they are parallel to the floor or slightly higher.
2. Exhale during the upward phase, keeping a very slight, soft bend in your elbows.
3. Inhale as you lower your arms back to the starting position using a controlled, 3-second tempo.
4. Maintain a vertical torso throughout the movement, avoiding any forward or backward swaying.

Form checklist

• Keep your shoulders depressed; do not allow them to shrug toward your ears as you lift.
• Ensure your lower back does not arch; keep your ribs tucked and core tight.
• Move only at the shoulder joint, keeping the rest of your body completely still.
• Keep your wrists neutral and in line with your forearms.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing the front of your shoulder pulling the arm upward.
• Pause for one second at the peak of the movement to maximize the contraction of the anterior deltoid.

Make it harder

• Slow down the eccentric (lowering) phase to 5 seconds to increase time under tension.
• Perform the movement while standing on one leg to add a significant balance and core stability challenge.

Frequently asked

What muscles does the shoulder - flexion work?

The shoulder - flexion primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the shoulder - flexion?

The shoulder - flexion requires no equipment — just your body weight.

Is the shoulder - flexion good for beginners?

Yes. The shoulder - flexion is a beginner-friendly movement and a strong foundation to build on.

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