Arms-Up Down
Simple arm raises for better posture & mobility. Great for warm-ups or a quick desk break!
The Arms-Up Down mainly works the shoulders and chest, with help from the traps and core. No equipment needed: it uses just your bodyweight.
Arms-Up Down Muscles Worked
Primary
Side Shoulder (lateral deltoid); Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Upper Traps (trapezius, upper fibers); Abdominals (rectus abdominis); Rear Shoulder (Delts) (posterior deltoid)
Arms-Up Down Variations and Alternatives
How to do the Arms-Up Down
Starting Position:
Stand with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
Maintain a slight bend in your knees and engage your core.
Movement Phase:
Raise one arm straight up towards the ceiling, ensuring your palm is facing forward.
As you raise your arm, engage your shoulder by keeping it away from your ear.
Hold this position briefly.
Transition:
Lower the raised arm back down to your side.
Simultaneously, raise the other arm straight up, keeping your movements controlled and steady.
Repetition:
Continue alternating between raising your left and right arm.
Perform this movement for about 10-15 repetitions on each side, or for a set time duration of 30 seconds.
Breathing:
Inhale as you raise your arm.
Exhale as you lower it back down.
Tips:
Maintain a straight posture throughout the exercise; avoid leaning back or forward.
Focus on smooth, controlled movements to maximize the effectiveness of the exercise.
If necessary, you can slow the pace down to ensure proper form.
Arms-Up Down FAQs
What muscles does the Arms-Up Down work?
The Arms-Up Down mainly works the shoulders and chest, with help from the traps and core. The main muscles are the lateral deltoid, anterior deltoid and pectoralis major.
What equipment do you need for the Arms-Up Down?
None. The Arms-Up Down is a bodyweight exercise, so you can do it anywhere.
What are some Arms-Up Down variations and alternatives?
Similar exercises include the Arm Flap March, In-Place Arm Step Raise, Arm Bent Lift and Body Up.
Training calculators
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