Criss-Cross Arm Lift
Tone your arms and upper back with the Criss-Cross Arm Lift! A simple, no-equipment exercise for endurance and muscle definition.
The Criss-Cross Arm Lift mainly works the shoulders and chest, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Criss-Cross Arm Lift Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Criss-Cross Arm Lift Variations and Alternatives
How to do the Criss-Cross Arm Lift
Stand with your feet shoulder-width apart and your arms extended to the sides at shoulder height, palms facing down.
Cross your arms in front of you at about chest height with your right arm over your left.
Open your arms back out to the sides, returning to the starting position.
Now cross your arms with your left arm over your right.
Again, open your arms back to the sides.
Raise your arms straight above your head, keeping your elbows straight.
Lower your arms to return to the starting position at shoulder height.
Repeat the sequence for the desired number of repetitions, alternating the cross of your arms with each repetition.
This exercise engages the muscles in the shoulders and upper back, with secondary activation in the chest and arms. It's a bodyweight movement that can serve as a warm-up exercise or be included in a bodyweight strength routine, focusing on endurance and muscle tone.
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Criss-Cross Arm Lift FAQs
What muscles does the Criss-Cross Arm Lift work?
The Criss-Cross Arm Lift mainly works the shoulders and chest, with help from the back and traps. The main muscles are the lateral deltoid and pectoralis major.
What equipment do you need for the Criss-Cross Arm Lift?
None. The Criss-Cross Arm Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Criss-Cross Arm Lift go on?
It belongs on push day in a push/pull/legs routine.
What are some Criss-Cross Arm Lift variations and alternatives?
Similar exercises include the Criss-Cross Arm Outer Rotation, Criss-Cross Arm Prayer Push, Cardio Criss-Cross Jack and Criss-Cross Upper-Chest Raise.
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