Standing Elbow Cross-Over Raise
Improve mobility with Standing Elbow Cross-Over Raise. Stretch pectoral muscles and boost shoulder flexibility. Great for warm-ups!
The Standing Elbow Cross-Over Raise mainly works the chest, with help from the back. No equipment needed: it uses just your bodyweight.
Standing Elbow Cross-Over Raise Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Standing Elbow Cross-Over Raise Variations and Alternatives
How to do the Standing Elbow Cross-Over Raise
Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
Cross your arms in front of your body at the elbow joint, trying to touch your shoulders with your hands while keeping the arms at shoulder height.
Hold the cross position for a moment, feeling the stretch in your chest and the contraction in your upper back.
Return to the starting position with your arms extended out to the sides.
Repeat the crossover movement for the desired number of repetitions or duration.
Maintain controlled, slow movements throughout the exercise to maximize the stretch and mobility benefits.
This exercise is particularly useful for improving shoulder mobility and stretching the pectoral muscles. It can be integrated into a warm-up routine or performed as a standalone mobility exercise.
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Standing Elbow Cross-Over Raise FAQs
What muscles does the Standing Elbow Cross-Over Raise work?
The Standing Elbow Cross-Over Raise mainly works the chest, with help from the back. The main muscles are the pectoralis major.
What equipment do you need for the Standing Elbow Cross-Over Raise?
None. The Standing Elbow Cross-Over Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Elbow Cross-Over Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Elbow Cross-Over Raise variations and alternatives?
Similar exercises include the Shoulder Stretch Version IV, Double-Arm Crossover, Arm Crossover and Arm Chest & Crossover.
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