How to do the Goal Post Arm Raise
- Stand tall, elbows bent 90 degrees, forearms in front of your torso.
- Raise your upper arms to the sides while turning your forearms up.
- Stop at shoulder height with forearms vertical, palms forward.
- Return along the same path and repeat smoothly.
Full technique — 6 steps
- Stand tall with feet about shoulder width apart and your arms bent about 90 degrees in front of your torso.
- Keep your upper arms by your sides and your forearms pointing forward, hands in loose fists.
- Raise both upper arms out to the sides while rotating your forearms up.
- Stop when your upper arms reach shoulder height and your forearms point straight up, palms facing forward.
- Keep the elbow bend at about 90 degrees and your shoulders down away from your ears.
- 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
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.
