Alternating Standing Elbow Arm-Cross & Lift
Improve shoulder mobility with alternating arm crosses & lifts. A simple exercise you can do standing, anytime, anywhere!
The Alternating Standing Elbow Arm-Cross & Lift mainly works the shoulders and chest, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Alternating Standing Elbow Arm-Cross & Lift Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Alternating Standing Elbow Arm-Cross & Lift Variations and Alternatives
How to do the Alternating Standing Elbow Arm-Cross & Lift
Starting Position:
Stand up straight with your feet hip-width apart and your knees slightly bent.
Engage your core and keep your back straight.
Extend your arms out in front of you at shoulder height, with your palms facing down.
Arm Cross Movement:
Cross your right arm over your left arm while keeping both arms straight.
Your hands should be in front of your chest, feeling a gentle stretch in your shoulders.
Elbow Lift:
While your arms are crossed, bend your elbows and lift your arms towards your shoulders, creating a "W" shape with your arms.
Hold this position for a moment.
Return to Starting Position:
Extend your arms back out in front of you, returning to the initial position with your arms straight and parallel to the floor.
Cross your left arm over your right arm.
Repeat:
Bend your elbows and lift your arms again, maintaining the "W" shape.
Continue alternating the arm crossing and elbow lift for desired repetitions or duration.
Tips:
Keep movements controlled to avoid straining your shoulders.
Maintain good posture throughout the exercise.
Breathe steadily, inhaling as you cross your arms and exhaling as you lift your elbows.
Alternating Standing Elbow Arm-Cross & Lift FAQs
What muscles does the Alternating Standing Elbow Arm-Cross & Lift work?
The Alternating Standing Elbow Arm-Cross & Lift mainly works the shoulders and chest, with help from the back and traps. The main muscles are the anterior deltoid and pectoralis major.
What equipment do you need for the Alternating Standing Elbow Arm-Cross & Lift?
None. The Alternating Standing Elbow Arm-Cross & Lift is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Standing Elbow Arm-Cross & Lift variations and alternatives?
Similar exercises include the Alternating Arm Circles Leg Lift, Alternating Against-Wall Shoulder Flexion, In-Place Arm Step Raise and Arms-Up Down.
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