Arm Crossover
Description
The arm crossover is a dynamic shoulder warm-up where you swing both arms out to the sides and then cross them in front of your chest, alternating which arm crosses on top. It warms up the chest, shoulders, and upper back through full range of motion. It is a staple drill before upper-body training.
Muscle Group
Equipment Required
Arm Crossover Instructions
- Stand tall with feet hip-width apart. Extend both arms out to the sides at shoulder height, palms facing forward.
- Swing both arms forward and across your body, crossing them in front of your chest.
- Right arm crosses over left on the first rep.
- Open your arms back out wide to the sides, opening your chest.
- Cross your arms again, this time with left arm on top.
- Continue alternating which arm crosses on top.
- Move at a brisk, rhythmic pace. Use full range of motion.
- Perform for 30 to 60 seconds as a warm-up.
Arm Crossover Form & Visual
Arm Crossover Benefits
- Dynamic shoulder warm-up
- Opens the chest through arm swing
- Warms up the upper body
- No equipment needed
- Quick and accessible
- Improves shoulder mobility
Arm Crossover Muscles Worked
- Anterior, lateral, and posterior deltoid
- Pectoralis major
- Trapezius
- Rhomboids
Arm Crossover Variations & Alternatives
- Hands Bike
- Shoulder Circle
- Standing Archer
- Air Punches
- Arm Swings (forward-backward)
