Arm Skater Swing
Swing your arms and hop! A full body warm-up with low-impact cardio. Coordinate your movements to get your heart rate up.
The Arm Skater Swing mainly works the chest and back, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Arm Skater Swing Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Obliques; Upper Traps (trapezius, upper fibers)
Arm Skater Swing Variations and Alternatives
How to do the Arm Skater Swing
Start by standing with your feet shoulder-width apart with your arms relaxed at your sides.
Begin by swinging your arms up and over your head while simultaneously hopping from side to side. One foot should leave the ground as the other touches down, mimicking a speed skater's movement.
As you swing your arms up, ensure that they cross in front of your body slightly, allowing for a full range of motion and engaging the upper back muscles.
When your arms reach the peak overhead, reverse the motion and bring your arms back down to your sides dynamically while continuing the side-to-side hops.
Find a comfortable rhythm and pace that allows you to perform the movement continuously, focusing on coordination and maintaining a consistent tempo.
Continue the arm swings and side-to-side hops for the desired duration or number of repetitions.
This exercise is a dynamic movement that is excellent for warming up the entire body, increasing heart rate, and preparing the muscles and joints for more strenuous physical activity. It involves coordination and can also serve as a low-impact cardio exercise.
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Arm Skater Swing FAQs
What muscles does the Arm Skater Swing work?
The Arm Skater Swing mainly works the chest and back, with help from the core and traps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Arm Skater Swing?
None. The Arm Skater Swing is a bodyweight exercise, so you can do it anywhere.
What are some Arm Skater Swing variations and alternatives?
Similar exercises include the Back-Leg Arm Swing Raise, Arm Side-Step Swing, Baseball Hit and Cheerleader Clap Backhand Swing.
Training calculators
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