Arms Up and Down - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Arms Up and Down

Step by step instructions, muscle activation and variants for the Arms Up and Down.

EasyFront shoulders

About this exercise

Arms Up and Down is a dynamic plyometric warm-up drill performed standing, where you drive both arms explosively overhead and then swing them back down in a continuous, rhythmic motion. It activates the shoulders and core, raises the heart rate, and primes the upper body for more demanding training.

How to Perform

  • Stand tall with feet shoulder-width apart, arms relaxed at your sides
  • Swing both arms forward and upward explosively, reaching fully overhead
  • At the top, let the momentum carry your arms slightly behind your ears
  • Reverse the motion, swinging both arms back down and past your hips
  • Use a controlled but brisk tempo to maintain rhythm throughout the set
  • Keep your core braced and avoid excessive arching of the lower back
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Front shoulders
Secondary
CoreSide shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Arms Up and Down

The Arms Up and Down is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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