---
title: "Arms Up and Down"
description: "Stand with your feet shoulder-width apart."
locale: en
slug: arms-up-and-down
url: "https://hi.fitness/exercises/arms-up-and-down"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats"]
equipment: ["Bodyweight"]
category: "Conditioning"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/d4a2a7f2-arms-up-and-down.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Arms Up and Down

Stand with your feet shoulder-width apart.

## How to do it

1. Stand with your feet shoulder-width apart. Extend your right arm straight up overhead and your left arm straight down by your side.
2. Simultaneously lower your right arm while raising your left arm, keeping both arms straight, until your right arm is down by your side and your left arm is overhead.
3. Continue alternating the arms in a controlled, rhythmic swinging motion, moving one arm up while the other moves down.

## Form tips

- Keep your movements smooth and rhythmic to enhance coordination and balance.
- Use a steady breathing pattern, inhaling as you raise an arm and exhaling as you lower it.
- Focus on extending through your fingertips to fully engage your shoulder and upper back muscles.

## Similar exercises

- [Resistance Band Standing External Rotation](https://hi.fitness/exercises/resistance-band-standing-external-rotation) - Front delts · Resistance band
- [Resistance Band Standing Single Arm Shoulder Extension](https://hi.fitness/exercises/resistance-band-standing-single-arm-shoulder-extension) - Front delts · Resistance band
- [Ski Ergometer Cross Country Ski Basic Pull](https://hi.fitness/exercises/ski-ergometer-cross-country-ski-basic-pull) - Front delts · Cardio machine
- [Ski Ergometer Cross Country Ski Alternating Arm Pull](https://hi.fitness/exercises/ski-ergometer-cross-country-ski-alternating-arm-pull) - Front delts · Cardio machine
- [Cable Front Raises Straight Bar](https://hi.fitness/exercises/cable-front-raises-straight-bar) - Front delts · Cable
- [Plate Front Raise](https://hi.fitness/exercises/plate-front-raise) - Front delts · Weight plate
- [Handstand Push on Chair](https://hi.fitness/exercises/handstand-push-on-chair) - Front delts · Other
- [Cable Y Raise](https://hi.fitness/exercises/cable-y-raise) - Front delts · Cable