Arm Crossover

Description

How to Do Arm Crossover

1. 1
   Setup

   Stand tall with your feet hip-width apart and a slight bend in your knees, maintaining a neutral spine.

2. 2
   Setup

   Extend both arms straight out to your sides at shoulder height, palms facing forward, ensuring your shoulder blades are slightly retracted.

3. 3

   Exhale as you quickly cross your arms in front of your chest, bringing one arm over the other, aiming to touch your forearms or elbows together.

4. 4

   Inhale as you swiftly open your arms back to the starting position, extending them wide to the sides to feel a stretch across your chest.

5. 5

   Alternate which arm crosses on top with each repetition to ensure balanced activation and mobility development.

Tips

• Keep your core gently engaged throughout the movement to prevent your torso from twisting and maintain stability.
• Focus on a controlled, rhythmic motion rather than just flailing your arms; this ensures proper muscle engagement and minimizes injury risk.
• Increase the speed slightly as you warm up, but always maintain control to fully engage the chest and shoulder muscles through a wide range of motion.

Common Mistakes

• ×Rounding the shoulders forward during the open phase reduces the stretch on the chest; instead, keep your shoulder blades slightly pulled back to maximize chest expansion.
• ×Not fully extending the arms out to the sides limits the range of motion; ensure a wide opening to achieve a complete stretch across the pectorals.
• ×Allowing the arms to drop below shoulder height diminishes the target muscle activation; maintain arms at shoulder level throughout the entire movement.