Demo & instructions
Arm Swing Cross
Also known as: Chest Hug Swing, Horizontal Arm Swing, Cross-Body Arm Swing
Instructions
Standing tall, the arms swing wide open behind you and then across the chest as if hugging yourself, alternating which arm is on top. It loosens the chest and the back of the shoulders before pushing or pulling.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–20 reps
Setup
- 1Stand with the feet hip-width apart and the arms out to the sides at shoulder height.
Execution
- 1Swing both arms back behind you, opening the chest.
- 2Swing them forward and across the body, wrapping them around yourself.
- 3Alternate which arm crosses on top with each rep and keep the swings relaxed.
Breathing
Inhale as the arms open; exhale as they cross.
Form cues
- Open wide
Target
How much of each set every muscle carries.
Primary
- Chest100% share of the work
- Rear delts60% share of the work
Secondary
- Upper back30% share of the work
Stabilizers
- Front delts20% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
