How to do the Up and Down Arm Swing
- Stand tall, both arms forward at shoulder height.
- Swing one arm up, the other down to your thigh.
- Return to shoulder height, then switch arms.
- Keep a steady rhythm, torso still.
Full technique — 6 steps
- Stand tall with your feet about hip width apart and raise both straight arms in front of you to shoulder height, palms down.
- Swing one arm up overhead while the other arm swings down beside your thigh.
- Return both arms to shoulder height in front of you.
- Swing the opposite arm up and the other down the same way.
- Keep your torso still and let the movement come from your shoulders.
- Continue alternating in a steady rhythm with both elbows straight.
Common mistakes
- Twisting the torso with each swing
- Bending the elbows during the swing
- Shrugging shoulders toward ears
- Overarching the lower back
Form cues
- Keep torso quiet
- Swing, don't fling
- Keep shoulders down
- Alternate arms each rep
Quick answers
What muscles does the Up and Down Arm Swing work?
Primary: Front delts 7/10, Shoulders 6/10. Also works: Lats 3/10, Traps 3/10, Upper chest 3/10.
When should I do the Up and Down 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 Up and Down 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 30 s, 5–6 reps in reserve.
