Up-Down
Simple yet effective! Up-Down stretches your upper body, relieving tension and improving flexibility. Perfect for a quick break or warm-up.
The Up-Down mainly works the traps and back, with help from the lower back. No equipment needed: it uses just your bodyweight.
Up-Down Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Spinal Erectors (erector spinae)
Up-Down Variations and Alternatives
How to do the Up-Down
Start by standing with your feet shoulder-width apart and your arms at your sides.
Slowly raise your arms straight above your head, pressing your palms together. Ensure that your back is straight and your core is engaged.
Hold the stretch at the top for a few seconds, feeling the extension in your shoulders and upper back.
Lower your arms back down to your sides in a controlled motion.
Repeat this movement for the desired number of repetitions or for a set amount of time.
Make sure to keep your movements smooth and controlled, focusing on a full range of motion and keeping the core engaged throughout the exercise. The “Up and Down” exercise helps in improving flexibility, relieving tension in the upper body, and strengthening the muscles involved. It can be easily incorporated into a warm-up routine or done as a standalone exercise to break up periods of inactivity.
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Up-Down FAQs
What muscles does the Up-Down work?
The Up-Down mainly works the traps and back, with help from the lower back. The main muscles are the trapezius and latissimus dorsi.
What equipment do you need for the Up-Down?
None. The Up-Down is a bodyweight exercise, so you can do it anywhere.
What are some Up-Down variations and alternatives?
Similar exercises include the Arms-Up Down, Arm in Vertical Extension Stretch, Standing Back Top Clap and Standing Y Up.
Training calculators
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