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Shoulders · Body Weight
Arm Crossover
Arm Crossover is an intermediate compound strength exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · deltoids
- Chest · pectoralis major
Secondary muscles
- Upper Back · trapezius, rhomboids
How to do Arm Crossover
- Stand with your feet shoulder-width apart and your arms extended straight out to the sides at shoulder height, palms facing the floor.
- Bring your arms forward and cross them in front of your chest.
- Return your arms to the starting position, extending them out to the sides.
- Continue crossing your arms in front of your chest and extending them back out to the sides in a controlled, rhythmic manner.
Form tips
- Maintain an upright posture to avoid straining your back and neck.
- Use a consistent pace to help coordinate your movements and keep them fluid.
- Breathe steadily, exhaling as you cross your arms and inhaling as you extend them back out.
Arm Crossover alternatives
More delts exercises
Arm Crossover FAQ
What muscles does Arm Crossover work?
Arm Crossover mainly works the delts in the shoulders (deltoids and pectoralis major). The upper back work as secondary muscles.
What equipment do you need for Arm Crossover?
None. Arm Crossover is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Arm Crossover should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Arm Crossover good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Arm Crossover burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Arm Crossover?
Other exercises for the delts include Band Single Arm Overhead Press, Landmine Alternating Single Arm Press, Kettlebell Kneeling One Arm Shoulder Press and Resistance Band Standing Single Arm Shoulder Flexion.
For developers
Use Arm Crossover in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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