Arm Up Down Stretch
Arm Up Down Stretch is a bodyweight stretching exercise targeting the deltoids and traps. It involves raising and lowering both arms in a controlled manner to improve shoulder mobility and warm up the upper body.
How to do it
- Stand with your feet shoulder-width apart and arms relaxed at your sides.
- Raise both arms overhead as high as possible, stretching upward.
- Slowly lower your arms back down to your sides in a controlled motion.
- Repeat the up-and-down movement for the desired number of repetitions.
Form cues
- Keep your spine tall and neutral.
- Reach your fingertips toward the ceiling.
- Keep your shoulders away from your ears.
- Move in a smooth, continuous flow.
- Keep your core lightly engaged.
Breathing: Inhale as you raise your arms up, and exhale slowly as you lower them back to your sides.
Common mistakes
- Shrugging shoulders: This increases tension in the traps instead of stretching them.
- Arching the lower back: This shifts focus away from the shoulders and puts pressure on the spine.
- Moving too fast: Rapid movement reduces the effectiveness of the stretch on the muscle tissue.
- Holding breath: This limits muscle relaxation and prevents full range of motion.
Muscles worked
Primary: delts. Secondary: traps, upper arms.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 45s
Lose weight
2 sets x 15-20 reps, rest 30s
Build muscle
2 sets x 10-12 reps, rest 60s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your shoulder joint, ease off or stop the movement.
- If you have a history of shoulder injuries, 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
Can I do this if my shoulders are stiff?
Yes, just move within a comfortable range of motion. You do not need to reach your full potential immediately.
Should I feel pain during this stretch?
You should feel a gentle pulling sensation, but never sharp or pinching pain. If you feel pain, stop immediately.
How often can I perform this?
You can perform this daily as part of your warm-up or mobility routine.