Alternating Standing Double Open Vertical
Improve posture and mobility with Alternating Standing Double Open Vertical. A simple yet effective exercise!
The Alternating Standing Double Open Vertical mainly works the chest and shoulders, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Alternating Standing Double Open Vertical Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Alternating Standing Double Open Vertical Variations and Alternatives
How to do the Alternating Standing Double Open Vertical
Starting Position:
Stand upright with your feet shoulder-width apart.
Keep your knees slightly bent.
Engage your core to maintain stability.
Arm Position:
Extend your arms out to the sides at shoulder height, palms facing forward.
Your arms should be parallel to the ground, forming a "T" shape with your body.
Movement:
Lift your right arm directly above your head while lowering your left arm down to your side.
Keep your elbows straight and avoid shrugging your shoulders.
Hold the position for a moment at the top.
Return:
Bring your right arm back down to the side while raising your left arm overhead.
Maintain control throughout the movement.
Repetition:
Continue alternating arms in this manner.
Perform 10-12 repetitions on each side, focusing on smooth and controlled movements.
Breathing:
Inhale as you lift your arms and exhale as you lower them.
Cool Down:
After completing the set, relax your arms and take a moment to stretch if needed.
Alternating Standing Double Open Vertical FAQs
What muscles does the Alternating Standing Double Open Vertical work?
The Alternating Standing Double Open Vertical mainly works the chest and shoulders, with help from the back and traps. The main muscles are the pectoralis major and lateral deltoid.
What equipment do you need for the Alternating Standing Double Open Vertical?
None. The Alternating Standing Double Open Vertical is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Standing Double Open Vertical variations and alternatives?
Similar exercises include the Arms-Up Down, Bodyweight Standing Front Raise to Opener, Bodyweight Standing Outer Push and Open Diagonal.
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