Step by step instructions, muscle activation and variants for the Criss-Cross Arms Outer Rotation.
A standing dynamic warm-up and mobility drill where you swing both arms in a criss-cross pattern in front of your chest and then open them wide with an external rotation, activating the chest, rear deltoids, and shoulder girdle. The rhythmic opening and crossing motion improves shoulder mobility and increases blood flow to the upper body.
Common mistakes content is coming soon.
The Criss-Cross Arms Outer Rotation 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.