Arm Side-Step Swing
Side-step & swing! A fun, low-impact exercise to boost mobility and warm up your muscles. Get moving!
The Arm Side-Step Swing mainly works the shoulders and chest, with help from the traps and core. No equipment needed: it uses just your bodyweight.
Arm Side-Step Swing Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Upper Traps (trapezius, upper fibers); Obliques
Arm Side-Step Swing Variations and Alternatives
How to do the Arm Side-Step Swing
Start by standing upright with your arms extended out to your sides at shoulder height, feet together, and body relaxed.
Begin the exercise by stepping to the side with one foot, followed by the other foot, moving laterally while keeping your arms extended.
As you step to the side, swing your opposite arm across the front of your body while the other arm swings out a bit further to the side, creating a dynamic, opposing motion with your arms.
Return to your starting position with feet together and arms outstretched, then repeat the side step and arm swing in the other direction.
Continue the side-to-side stepping motion, swinging your arms in opposition to each leg movement, and maintaining a straight posture with your head facing forward.
Perform the exercise fluidly and rhythmically for the desired duration to raise your heart rate slightly, warm up your muscles, and improve mobility.
Focus on controlled arm swings and steps, ensuring that the movements are synchronized and your arms do not drop below shoulder height throughout the exercise.
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Arm Side-Step Swing FAQs
What muscles does the Arm Side-Step Swing work?
The Arm Side-Step Swing mainly works the shoulders and chest, with help from the traps and core. The main muscles are the lateral deltoid and pectoralis major.
What equipment do you need for the Arm Side-Step Swing?
None. The Arm Side-Step Swing is a bodyweight exercise, so you can do it anywhere.
What are some Arm Side-Step Swing variations and alternatives?
Similar exercises include the Alternating Forward-Step with Arm Swing, Back-Leg Arm Swing Raise, Stepback Arm Circles and In-Place Arm Step Raise.
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