How to do the Cross Body Arm Swing
- Stand tall, arms out to the sides at shoulder height.
- Swing both arms across your chest, crossing in front.
- Swing them back open to a light chest stretch.
- Keep a steady rhythm, torso still.
Full technique — 6 steps
- Stand tall with your feet about shoulder width apart and your knees straight.
- Raise both arms out to the sides at shoulder height with palms facing forward.
- Swing both arms forward and across your body so they cross in front of your chest.
- Swing them back out to the sides until you feel a light stretch across your chest.
- Keep your torso still and let the movement come from your shoulders.
- Continue swinging in a steady rhythm, changing which arm crosses on top each time.
Common mistakes
- Twisting the torso with each swing
- Letting the arms drop below shoulders
- Flinging the arms back too hard
- Shrugging shoulders toward ears
Form cues
- Stay at shoulder height
- Keep torso quiet
- Swing, don't fling
- Alternate the top arm
Quick answers
What muscles does the Cross Body Arm Swing work?
Primary: Chest 6/10, Shoulders 6/10. Also works: Front delts 5/10, Rear delts 4/10, Upper back 3/10.
When should I do the Cross Body Arm Swing 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 Cross Body Arm Swing?
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 20 s, 6 reps in reserve.
