Arm Swings exercise is a great dynamic stretch exercise you can use to prime your shoulders, upper back, scapulae, traps and elbows before training the upper body or prior to Squats and Deadlifts.

Dynamic stretching exercises activates the muscle fibres to react faster to applied resistance and is considered as the best way to warm up any body part.

Arm Swings is effective in preventing injuries to the shoulder from doing too many overhead or forward pressing exercises.

Arm Swings also improve mobility and flexibility to your shoulders and upper back.

Arm Swings

Arm Swings How To

  • Stand in a shoulder width position and place your arms alongside your hips. Push your hips and chest out to maintain a flat back position.
  • Raise your arms up until it is at the same height of your shoulders then rotate through a backward arc as far back as you comfortably can.
  • Once you have completed the targeted number of reps going backward, change direction and rotate your shoulders going forward.
  • Perform the exact number of reps in both directions.

Form and Technique

Arm Swings is basically a shoulder rotational exercise with extended arms. Start out slow and once you have warmed up, you can repeat the exercise with a faster cadence.

As a dynamic stretching exercise, the faster you go the more fibers are primed up for work.

A good way to perform Arm Swings is to do 2 sets of 30 reps. The first set is backward Arm Swings and the second set is forward Arm Swings.

Do another 2 sets if you are not yet fully warmed up.

Variations: Arm Circles

Routine: 2 sets x 30 reps

How To Do Arm Swings