Standing Arm Flinging
Loosen up those shoulders! Standing Arm Flinging is a simple exercise to improve mobility and get your blood flowing.
The Standing Arm Flinging mainly works the shoulders, with help from the traps and chest. No equipment needed: it uses just your bodyweight.
Standing Arm Flinging Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Upper Chest (pectoralis major, clavicular head)
Standing Arm Flinging Variations and Alternatives
How to do the Standing Arm Flinging
Stand with your feet shoulder-width apart and your arms crossed in front of your chest so that each hand is on the opposite shoulder, creating an 'X' across your chest.
Maintain a straight posture with a slight bend in your knees for stability.
Begin by quickly swinging your arms outward and to the side, extending them fully as if you were opening up your chest and preparing to give a big hug.
Reverse the motion by bringing the arms back across the chest, swapping which arm is on top if you like.
Continue flinging your arms open and then crossed for the desired number of repetitions or period, typically 30 seconds to 1 minute.
Focus on keeping the movements controlled but dynamic to warm up the muscles without straining the joints.
Breathe naturally throughout the exercise, and try to increase your range of motion as you get warmer.
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Standing Arm Flinging FAQs
What muscles does the Standing Arm Flinging work?
The Standing Arm Flinging mainly works the shoulders, with help from the traps and chest. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Standing Arm Flinging?
None. The Standing Arm Flinging is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Arm Flinging go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Arm Flinging variations and alternatives?
Similar exercises include the Cheerleader Clap Backhand Swing, Open Diagonal, Finger Clap and In-Place Quickly Arm-Swing.
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