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Arm Crossover

Arm Crossover

The Arm Crossover is a simple yet effective exercise that targets the muscles of the chest, shoulders, and upper back. This exercise can be performed with or without resistance bands or dumbbells, making it a versatile option for both gym and home workouts. Engaging in regular Arm Crossover exercises can help enhance upper body strength and improve posture. To perform the Arm Crossover, start by standing tall with your feet shoulder-width apart. Extend your arms out to the sides, parallel to the floor. Keep your elbows slightly bent and engage your core muscles for stability. Begin by crossing your right arm over your left arm, making sure to keep your shoulders relaxed and your chest lifted. Return to the starting position and then cross your left arm over your right arm. Repeat this motion for the desired number of repetitions. The Arm Crossover can be modified to increase or decrease the intensity. For those looking for a challenge, resistance bands or light dumbbells can be added to create resistance. Conversely, beginners or those recovering from an injury can start by performing the exercise without any added weights. Remember to always maintain proper form throughout the exercise. Avoid shrugging your shoulders or rounding your back. Breathe deeply and exhale as you cross your arms. Start with a weight or resistance level that allows you to perform the exercise with good technique and gradually increase as your strength improves. Including the Arm Crossover in your regular exercise routine can be a great way to target and strengthen your upper body muscles. Remember to listen to your body and gradually increase the intensity, and always warm up before starting any exercise session. As always, consult with a fitness professional to ensure this exercise is suitable for your specific needs and goals.


  • Stand tall with your feet shoulder-width apart.
  • Extend your arms out to the sides, parallel to the floor and at shoulder height.
  • Cross your right arm over your left arm so that they overlap in front of your body.
  • Repeat the movement by crossing your left arm over your right arm.
  • Continue alternating the crossover motion for the desired number of repetitions.

Tips & Tricks

  • Warm up before starting any exercise.
  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize your body during the arm crossover.
  • Use appropriate weight or resistance to challenge your muscles without compromising form.
  • Breathe continuously and avoid holding your breath during the exercise.
  • Perform the arm crossover exercise with controlled and smooth movements.
  • Gradually increase the intensity and duration of your arm crossover workouts over time.
  • Incorporate a variety of arm exercises into your routine for balanced muscle development.
  • Allow for adequate rest and recovery between arm crossover sessions to prevent overuse injuries.
  • Listen to your body and modify or stop the exercise if you experience pain or discomfort.

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