Primary muscles: Shoulders, arms
Secondary muscles: Upper back, chest
Equipment: No equipment
ARM SWINGS INSTRUCTIONS
1. Stand up straight with your knees slightly bent, your feet shoulder width apart and your arms stretched horizontally to the sides.
2. Cross your arms at the front and then quickly bring them back as far as you can.
3. Repeat this back and forth movement until the set is complete.
PROPER FORM AND BREATHING PATTERN
Keep your abs in tight and your back straight. Face forward, breathe slowly and use your muscles to propel the movement. Your arms should swing in a steady and fluid motion, as close as possible to their full range of motion.
Arm swings are a great dynamic stretching exercise that engages the muscles in the upper body. This exercises warms up and stretches the shoulders, arms, chest and upper back and prepares the muscles, tendons and joints for a workout. This exercise also gives you a great cardio boost and increases your flexibility.
SETS AND REPS
Add a 30 second to 1 minute set of arm swings to your warm up routine, specially if you’re planning on doing an upper body workout that day.
To calculate the number of calories burned doing arm swings, enter your weight and the duration of the exercise: