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Shoulders · Body Weight
Criss Cross Arms Lift
Criss Cross Arms Lift is an intermediate compound strength exercise that works the delts (shoulders), with the core 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
- Upper Back · Trapezius
Secondary muscles
- Core · Rectus Abdominis, Obliques
How to do Criss Cross Arms Lift
- Begin by standing with your feet shoulder-width apart and your arms extended straight in front of you at your hip height, palms facing inwards.
- Cross your right arm over your left arm at the wrists and then cross your left arm over your right arm.
- Repeat the crossing movement until your hands are opposite your head.
- Lower your arms back to your hip level by crossing them down.
Form tips
- Focus on using your shoulder muscles to lift and lower your arms, maintaining a controlled motion throughout.
- Perform the movement with control to maximize muscle activation and prevent injury.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
Criss Cross Arms Lift alternatives
More delts exercises
Criss Cross Arms Lift FAQ
What muscles does Criss Cross Arms Lift work?
Criss Cross Arms Lift mainly works the delts in the shoulders (Deltoids and Trapezius). The core work as secondary muscles.
What equipment do you need for Criss Cross Arms Lift?
None. Criss Cross Arms Lift is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Criss Cross Arms Lift 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 Criss Cross Arms Lift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Criss Cross Arms Lift 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 Criss Cross Arms Lift?
Other exercises for the delts include Iso Lateral Shoulder Press Alternate Arms, Iso Lateral Shoulder Press Both Arms, Dumbbell Seated Shoulder Press and Dumbbell Standing Palms in Press.
For developers
Use Criss Cross Arms Lift 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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