Arm Swings

Also known as: cross-body arm swings, chest openers, hug arm swings

Arm Swings is a isolation exercise for the chest and shoulders. Main target: middle chest and posterior deltoid. Also works: anterior deltoid, rhomboids and middle back. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeIsolation

CategoryStretching

Muscles worked

Primary

Middle chest Posterior deltoid

Secondary

Anterior deltoid Rhomboids Middle back

How to do it

Stand tall with your arms extended out to the sides at shoulder height.
Swing both arms in front of your chest so they cross, alternating which arm is on top.
Swing them back out wide, opening the chest and squeezing the shoulder blades together.
Keep the movement relaxed and rhythmic, gradually increasing the range.