Arm Swings | Illustrated Exercise Guide

Primary muscles: Shoulders, arms
Secondary muscles: Upper back, chest
Equipment: No equipment

Arm Swings Instructions

1. Stand up straight with your knees slightly bent, your feet shoulder-width apart and your arms stretched horizontally to the sides.
2. Cross your arms at the front and then quickly bring them back as far as you can.
3. Repeat this back and forth movement until the set is complete.

Proper Form And Breathing Pattern

Keep your abs tight and your back straight. Face forward, breathe slowly and use your muscles to propel the movement. Your arms should swing in a steady and fluid motion, as close as possible to their full range of motion.

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Exercise Benefits

Arm swings are a great dynamic stretching exercise that engages the muscles in the upper body. This exercise warms up and stretches the shoulders, arms, chest, and upper back and prepares the muscles, tendons, and joints for a workout. This exercise also gives you a great cardio boost and increases your flexibility.

Arm Swings Demonstration

Sets And Reps

If you’re planning on doing an upper body workout, add a 30 second to 1 minute set of arm swings to your warm up routine.

Calories Burned

To calculate the number of calories burned doing arm swings, enter your weight and the duration of the exercise:

Related Dynamic Stretches

Try these other dynamic stretches to improve joint range of motion and increase your flexibility:
Neck rolls
Big arm circles
Knee circles
Hip circles

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