Outward Hand Wave
Improve wrist mobility! Wave away stiffness with this simple exercise. Perfect for a quick break or warm-up.
The Outward Hand Wave mainly works the shoulders, with help from the triceps and forearms. No equipment needed: it uses just your bodyweight.
Outward Hand Wave Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii); Top Forearm (wrist extensors)
Outward Hand Wave Variations and Alternatives
How to do the Outward Hand Wave
Stand straight with your feet shoulder-width apart and your arms at your sides, palms facing inward.
Begin by lifting your right arm straight out to the side, ensuring you keep your arm at shoulder level.
As your arm reaches full extension to the side, rotate your wrist so that your palm faces upward.
Wave your hand by moving it back and forth, allowing the wrist to flex and extend while keeping the arm stationary.
Perform the wave motion for a set duration or a specific number of repetitions.
Lower your right arm back to the starting position at your side.
Repeat the same movements with your left arm.
Alternate between each arm for the desired number of sets.
Tips:
Keep your posture straight and engage your core throughout the exercise to ensure stability.
Move your hand in a controlled manner to maximize the mobilization of the wrist and forearm muscles.
Avoid lifting your shoulder up towards your ear when raising your arm; keep your shoulder relaxed.
Breathe smoothly throughout the exercise to maintain a good flow and concentration.
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Outward Hand Wave FAQs
What muscles does the Outward Hand Wave work?
The Outward Hand Wave mainly works the shoulders, with help from the triceps and forearms. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Outward Hand Wave?
None. The Outward Hand Wave is a bodyweight exercise, so you can do it anywhere.
What are some Outward Hand Wave variations and alternatives?
Similar exercises include the Seated Shoulder Wave, Standing Side Handshake, Forward Arm Circles and Arms-Up Down.
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