# Goal Post Arm Raise

A standing bodyweight shoulder drill that moves the arms from bent in front of the body to upper arms at shoulder height with forearms pointing straight up. Used in warm-ups to open the chest and mobilise the shoulders before pressing or pulling.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/chest-raise-and-rotate/video/male.mp4
- HTML: https://seto.fit/exercises/goal-post-arm-raise/

## Muscles worked

- Side delts: 7/10
- Rotator Cuff: 7/10
- Chest: 4/10
- Traps: 4/10
- Front delts: 4/10
- Rhomboids: 3/10

## How to do the Goal Post Arm Raise

1. Stand tall, elbows bent 90 degrees, forearms in front of your torso.
2. Raise your upper arms to the sides while turning your forearms up.
3. Stop at shoulder height with forearms vertical, palms forward.
4. Return along the same path and repeat smoothly.

### Full technique — 6 steps

1. Stand tall with feet about shoulder width apart and your arms bent about 90 degrees in front of your torso.
2. Keep your upper arms by your sides and your forearms pointing forward, hands in loose fists.
3. Raise both upper arms out to the sides while rotating your forearms up.
4. Stop when your upper arms reach shoulder height and your forearms point straight up, palms facing forward.
5. Keep the elbow bend at about 90 degrees and your shoulders down away from your ears.
6. Reverse the path back to the start and repeat at a smooth, steady pace.

## Common mistakes

- Shrugging shoulders toward the ears
- Raising elbows far past shoulders
- Opening the elbows into straight arms
- Overarching the lower back
- Rushing the rep with momentum

## Form cues

- Stop at shoulder height
- Keep forearms vertical
- Keep shoulders down
- Keep ribs down
- Move from the shoulders

## How much to do

- **Strength**: 2 sets of 8–12 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth**: 2 sets of 10–15 reps · rest 30 s · 5–6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance**: 2–3 sets of 12–20 reps · rest 30 s · 5 reps in reserve · lower 2 s, pause 1 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Goal Post Arm Raise work?

Primary: Side delts 7/10, Rotator Cuff 7/10. Also works: Chest 4/10, Traps 4/10, Rhomboids 3/10, Front delts 4/10.

### When should I do the Goal Post Arm Raise in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Goal Post Arm Raise?

Strength: 2 sets of 8–12 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2 sets of 10–15 reps, rest 30 s, 5–6 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 30 s, 5 reps in reserve.

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