Standing Palm Slice
Quick shoulder mobility! The Standing Palm Slice warms your muscles, improves flexibility, and boosts blood flow. Perfect before any upper-body workout.
The Standing Palm Slice mainly works the traps and back, with help from the chest. No equipment needed: it uses just your bodyweight.
Standing Palm Slice Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Standing Palm Slice Variations and Alternatives
How to do the Standing Palm Slice
Stand with your feet shoulder-width apart, with your arms extended out to your sides at shoulder height. Ensure your palms are facing down to start.
Keeping your arms straight, quickly flip your hands so your palms face upwards, feeling a contraction in your shoulders and the muscles around your shoulder blades.
Quickly flip your palms back to the starting position.
Repeat this motion continuously for a set number of repetitions or for a specific duration.
Rest briefly then perform additional sets as desired.
Tips: - Keep your shoulders down and relaxed to avoid tension in your neck. - Perform the slices at a consistent and controlled pace to maintain tension on the muscles. - Focus on engaging the muscles in your upper back and shoulders throughout the exercise. - Maintain good posture during the exercise with your chest up and core engaged. - This exercise can be a good warm-up for the shoulders before engaging in more intense upper-body workouts, as it promotes blood flow and flexibility in those areas.
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Standing Palm Slice FAQs
What muscles does the Standing Palm Slice work?
The Standing Palm Slice mainly works the traps and back, with help from the chest. The main muscles are the trapezius and rhomboids.
What equipment do you need for the Standing Palm Slice?
None. The Standing Palm Slice is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Palm Slice go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Palm Slice variations and alternatives?
Similar exercises include the Front Scoop, Back & Palm Press, Standing Back Squeeze and Standing Back Squeeze Pulse.
Training calculators
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