About this exercise
A standing bodyweight exercise where the arms cross in front of the body and then lift upward, activating the chest and front shoulders through a dynamic sweeping motion. It builds light upper-body strength and coordination.
Criss-Cross Arms Lift
Step by step instructions, muscle activation and variants for the Criss-Cross Arms Lift.
EasyMiddle chest
How to Perform
- Stand upright with feet hip-width apart and arms hanging at your sides
- Swing both arms inward so they cross in front of your lower body
- Continue sweeping them upward in a wide arc, crossing again at chest level and lifting above your head
- Lower the arms back down with control and cross them again at the bottom
- Repeat the lifting motion for the desired number of repetitions
Muscle Activation
Primary
Middle chest
Secondary
Front shouldersUpper chest
Common Mistakes
Common mistakes content is coming soon.
About the Criss-Cross Arms Lift
The Criss-Cross Arms Lift 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.