Arm Bent Lift
Strengthen & tone your arms with the Arm Bent Lift! A simple yet effective exercise for building upper body strength. Add weights for a challenge!
The Arm Bent Lift mainly works the traps and shoulders. No equipment needed: it uses just your bodyweight.
Arm Bent Lift Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers); Lower Traps (trapezius, lower fibers)
Arm Bent Lift Variations and Alternatives
How to do the Arm Bent Lift
1. Stand upright with your feet shoulder-width apart. If using weights, hold them at shoulder level with your elbows bent.
2. Ensure your back is straight, core engaged, and your gaze forward.
3. Raise your arms upward, bending at your elbows, until your hands or weights are slightly higher than the level of your head.
4. Keep your movements controlled and make sure to retract your shoulder blades as you lift your arms.
5. Lower your arms back to the starting position in a controlled manner.
6. Repeat the movement for the desired number of repetitions and sets.
This exercise can be done with just your body weight, focusing solely on the movement, or with added weight for increased resistance. When adding weights, it becomes a variation of the shoulder press with a bent arm. Proper form is essential to prevent injury and maximize effectiveness.
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Arm Bent Lift FAQs
What muscles does the Arm Bent Lift work?
The Arm Bent Lift mainly works the traps and shoulders. The main muscles are the anterior deltoid and trapezius.
What equipment do you need for the Arm Bent Lift?
None. The Arm Bent Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Arm Bent Lift go on?
It belongs on push day in a push/pull/legs routine.
What are some Arm Bent Lift variations and alternatives?
Similar exercises include the Elbow-Tap & Lift, Shoulder Flexion, Tight Fist Lift and Arms-Up Down.
Training calculators
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