Standing Side Arm Open Raise
Improve posture & shoulder mobility! This simple raise strengthens & stretches. Do it anywhere, anytime.
The Standing Side Arm Open Raise mainly works the shoulders and chest, with help from the traps. No equipment needed: it uses just your bodyweight.
Standing Side Arm Open Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Upper Traps (trapezius, upper fibers); Mid Traps (trapezius, middle fibers)
Standing Side Arm Open Raise Variations and Alternatives
How to do the Standing Side Arm Open Raise
Starting Position:
Stand with your feet shoulder-width apart.
Keep your knees slightly bent and maintain a straight posture with your head up and shoulders back.
Arm Positioning:
Start with your arms at your sides, relaxed.
Raise Arms:
Slowly raise both arms out to the sides, keeping them straight and parallel to the ground.
Your palms should face down as your arms rise.
Above Head:
Continue raising your arms until they are fully overhead, still keeping them straight.
Ensure your shoulders are relaxed and not shrugged up toward your ears.
Hold Position:
Hold this position for a brief moment. Focus on feeling the stretch in your shoulders and upper arms.
Return to Start:
Slowly lower your arms back down to the sides while maintaining control.
Repeat the movement for your desired number of repetitions, usually 10-15.
Tips:
Perform this exercise in a controlled manner to maximize effectiveness and minimize the risk of injury.
Keep your core engaged to support your balance throughout the movement.
If you feel any discomfort or pain in your shoulders, stop and consult a fitness professional.
Standing Side Arm Open Raise FAQs
What muscles does the Standing Side Arm Open Raise work?
The Standing Side Arm Open Raise mainly works the shoulders and chest, with help from the traps. The main muscles are the lateral deltoid and pectoralis major.
What equipment do you need for the Standing Side Arm Open Raise?
None. The Standing Side Arm Open Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Side Arm Open Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Side Arm Open Raise variations and alternatives?
Similar exercises include the Alternating Against-Wall Shoulder Flexion, In-Place Arm Step Raise, Arms-Up Down and Backhand Raise.
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