Arms-up and Down
Expert Advice
Coordinate your breathing with the movement, inhaling as you raise your arms and exhaling as you lower them to maintain a rhythm.
How-to-do Steps
- Stand with your feet shoulder-width apart and arms at your sides.
- Raise your arms straight in front of you and then overhead in a smooth, continuous motion.
- Lower your arms back down to your sides in the same smooth motion.
- Repeat the movement for the desired number of repetitions or time.
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Muscles Worked
Arms-up and Down primarily targets the Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Chest50%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Arms-up and Down work?
Arms-up and Down primarily targets the Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Arms-up and Down?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Arms-up and Down suitable for beginners?
Yes, Arms-up and Down is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
