Male model ex_PSAAB3

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Shoulders · Body Weight

Arm Swing Side to Side

intermediatestrength

Arm Swing Side to Side 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: Pull
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders · deltoids

Secondary muscles

Upper Back · trapezius, rhomboids

How to do Arm Swing Side to Side

Stand with your feet shoulder-width apart and your arms extended straight out to the sides at shoulder level, palms facing forward.
Swing your arms forward until they meet and cross together in front of you in a hugging motion.
Swing your arms back to the starting position.
Continue swinging your arms forward and back in a controlled, rhythmic manner.

Form tips

Keep your arms at shoulder level to ensure proper form and muscle activation.
Engage your core to maintain stability and control throughout the movement.
Focus on smooth, controlled movements to maximize the effectiveness of the exercise and avoid injury.

Arm Swing Side to Side alternatives

Dumbbell One Arm Snatch

Delts · advanced

Kettlebell Single Arm Clean and Press

Delts · intermediate

Dumbbell Single Arm Upright Row

Delts · intermediate

Lateral Raises Dumbbell Seated With Swing

Delts · beginner

More delts exercises

Suspension Trainer With Grips Single Arm Rear Delt Row

Arm Crossover

Arm Tuck Side Bend

Circle Elbow Arm

Dumbbell Alternate Side Press

Delts · intermediate

Band Standing Rear Delt Row

Delts · beginner

Upright Row Ez Bar

Delts · intermediate

Band Front Face Pull

Delts · beginner

Arm Swing Side to Side FAQ

What muscles does Arm Swing Side to Side work?

Arm Swing Side to Side mainly works the delts in the shoulders (deltoids). The upper back work as secondary muscles.

What equipment do you need for Arm Swing Side to Side?

None. Arm Swing Side to Side is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Arm Swing Side to Side 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 Swing Side to Side good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Arm Swing Side to Side 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 Swing Side to Side?

Other exercises for the delts include Dumbbell One Arm Snatch, Kettlebell Single Arm Clean and Press, Dumbbell Single Arm Upright Row and Lateral Raises Dumbbell Seated With Swing.

For developers

Use Arm Swing Side to Side 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_PSAAB3" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_PSAAB3",
  "name": "Arm Swing Side to Side",
  "model": "male",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_PSAAB3/mp4-720.mp4?…",
    "poster": "https://…/ex_PSAAB3/poster.jpg?…"
  }
}