How to do the Criss Cross Arm Raise
- Stand tall, arms straight in front of you at hip height.
- Cross and switch your wrists as you raise your arms overhead.
- Keep crossing as you lower back to hip height.
Full technique — 6 steps
- Stand tall with feet hip-width apart and arms straight in front of you at hip height.
- Cross one wrist over the other, then switch so the other wrist crosses on top.
- Keep crossing and switching as you raise both arms up in front of you.
- Continue until your hands are above your head, elbows straight throughout.
- Keep crossing your wrists as you lower your arms back to hip height.
- Keep your ribs down and your shoulders away from your ears for the whole rep.
Common mistakes
- Shrugging shoulders toward the ears
- Arching the lower back
- Bending elbows through each cross
- Stopping below head height
Form cues
- Keep ribs down
- Move from the shoulders
- Keep elbows straight
- Don't shrug up
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Overhead Shoulder Stretch Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Criss Cross Arm Raise
- Harder Standing Y-Raise
Quick answers
What muscles does the Criss Cross Arm Raise work?
Primary: Front delts 8/10. Also works: Serratus anterior 5/10, Traps 4/10, Upper chest 4/10, Side delts 3/10.
When should I do the Criss Cross Arm Raise in a workout?
Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.
How many sets and reps of the Criss Cross Arm Raise?
Strength: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Endurance: 1–2 sets of 15–20 reps, rest 30 s, 5–6 reps in reserve.
What can I do instead of the Criss Cross Arm Raise?
Resistance bands: Resistance Band Overhead Shoulder Stretch.
What is a harder version of the Criss Cross Arm Raise?
Standing Y-Raise (Beginner).
