Arm Raise Front Stretch
Arm Raise Front Stretch is a bodyweight stretching exercise targeting the deltoids and chest. It involves lifting both arms forward to shoulder height to improve shoulder flexibility and warm up the upper body.
How to do it
- Stand with your feet shoulder-width apart and arms relaxed at your sides.
- Slowly raise both arms straight in front of you to shoulder height, palms facing down.
- Hold the position for 2-3 seconds, feeling the stretch in your shoulders and chest.
- Slowly lower your arms back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your spine tall and neutral
- Reach your fingertips forward
- Keep your shoulders down, away from ears
- Control the movement on the way down
Breathing: Inhale as you raise your arms, and exhale slowly as you hold the stretch and return to the start.
Common mistakes
- Shrugging shoulders toward ears: this reduces the stretch and increases neck tension
- Arching the lower back: this shifts the focus away from the shoulders to the spine
- Moving too quickly: fast movements prevent the muscles from relaxing into the stretch
Muscles worked
Primary: delts. Secondary: chest, upper arms.
Suggested sets & reps
Get fitter
3 sets × 10 repetitions, hold 3 seconds
Lose weight
2 sets × 10 repetitions, hold 3 seconds
Build muscle
2 sets × 8 repetitions, hold 5 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulder joint, ease off and reduce your range of motion.
- If you have a history of shoulder injury, check with a professional before starting new mobility exercises.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I feel this in my neck?
No, you should feel the stretch primarily in the front of your shoulders and chest. If you feel it in your neck, lower your arms slightly and relax your shoulders.
Can I do this every day?
Yes, this is a gentle mobility movement that can be performed daily as part of a warm-up or recovery routine.
What if I can't reach shoulder height?
Only raise your arms to a height that feels comfortable. Flexibility improves with consistent, gentle practice over time.