Standing Alternating Arms Swing

Muscles worked

Setup

1. Stand tall 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 maintain a neutral spine with your gaze fixed forward.

How to do it

1. Swing both arms horizontally across the front of your body in a rhythmic motion, crossing one arm over the other.
2. Exhale as you swing inward and inhale as you swing your arms back out past your sides to the starting position.
3. Alternate which arm crosses on top (left over right, then right over left) with each repetition.
4. Maintain a steady, controlled tempo, allowing the momentum to gently stretch the chest at the end of the outward phase.

Form checklist

• Keep your arms parallel to the floor throughout the entire movement.
• Avoid shrugging your shoulders toward your ears; keep the scapula depressed.
• Keep your torso stationary by engaging your core to prevent swaying or twisting.
• Ensure the movement comes from the shoulder joint rather than bending the elbows.

Pro tips

• Focus on actively squeezing your shoulder blades together as your arms reach the widest point to maximize the pectoral stretch.
• Maintain a slight 'softness' in the elbows to protect the joint while keeping the arms long for maximum leverage.

Make it harder

• Increase the speed of the swings while maintaining total torso stability to challenge the core and shoulder stabilizers.
• Hold very light weights or weighted gloves to add resistance to the deltoids during the horizontal abduction phase.

Frequently asked

What muscles does the standing alternating arms swing work?

The standing alternating arms swing primarily targets the deltoids and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the standing alternating arms swing?

The standing alternating arms swing requires no equipment — just your body weight.

Is the standing alternating arms swing good for beginners?

The standing alternating arms swing 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