Male model ex_2B5QFV

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Shoulders · Body Weight

Chest Raise and Rotate

intermediatestrength

Chest Raise and Rotate is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back and biceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Deltoids
Chest · Pectoralis Major

Secondary muscles

Upper Back · Trapezius, Rhomboids
Biceps · Biceps Brachii

How to do Chest Raise and Rotate

Begin by standing with your feet shoulder-width apart, arms bent at 90 degrees, with forearms parallel to the floor, elbows squeezed to the sides.
Perform a semi-circular motion by rotating your arms upwards and outwards until your forearms are vertical to the floor and your upper arms are at shoulder level.
Reverse the motion, bringing your arms back to the starting position with your forearms parallel to the floor.
Repeat the movement for the desired number of repetitions.

Form tips

Focus on maintaining a 90-degree bend in your elbows throughout the exercise to ensure proper form.
Breathe steadily throughout the exercise, inhaling as you lift your arms and exhaling as you lower them.
Maintain a slight bend in your knees to support your lower back and enhance balance.

Chest Raise and Rotate alternatives

Barbell Front Raise

Delts · intermediate

Cable Y Raise

Delts · beginner

Kettlebell Front Raise

Delts · intermediate

Band Y Raise

Delts · beginner

More delts exercises

Lateral Raise Bodyweight

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

Machine Lateral Raise

Plate Front Raise

Band Front Raise

Dumbbell Front Raise

Backhand Raise

Landmine Lateral Raise

Delts · intermediate

Chest Raise and Rotate FAQ

What muscles does Chest Raise and Rotate work?

Chest Raise and Rotate mainly works the delts in the shoulders (Deltoids and Pectoralis Major). The upper back and biceps work as secondary muscles.

What equipment do you need for Chest Raise and Rotate?

None. Chest Raise and Rotate is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Chest Raise and Rotate should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Chest Raise and Rotate good for beginners?

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

How many calories does Chest Raise and Rotate burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Chest Raise and Rotate?

Other exercises for the delts include Barbell Front Raise, Cable Y Raise, Kettlebell Front Raise and Band Y Raise.

For developers

Use Chest Raise and Rotate 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_2B5QFV" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_2B5QFV",
  "name": "Chest Raise and Rotate",
  "model": "male",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_2B5QFV/mp4-720.mp4?…",
    "poster": "https://…/ex_2B5QFV/poster.jpg?…"
  }
}