Arms Raise
Arms raise is a bodyweight warm-up exercise targeting the deltoid muscles. It involves a controlled forward raise of both arms to an overhead position, activating the shoulders and improving range of motion in preparation for a full-body Pilates session.
How to do it
- Stand with your feet hip-width apart and arms resting by your sides.
- Engage your core and keep your spine in a neutral position.
- Slowly raise both arms forward and overhead, keeping them straight and palms facing down.
- Pause when your arms are fully extended overhead.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your spine neutral
- Engage your core muscles
- Keep arms straight throughout
- Do not shrug your shoulders
- Move with control, not momentum
Breathing: Inhale as you raise your arms, exhale as you lower them.
Common mistakes
- Arching the lower back, which puts unnecessary strain on the spine
- Shrugging the shoulders toward the ears, which creates tension in the neck
- Moving too quickly, which prevents full control and muscle engagement
Muscles worked
Primary: delts. Secondary: traps, upper back.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 45 s
Lose weight
3 sets x 15-20 reps, rest 30 s
Build muscle
3 sets x 10-12 reps, rest 60 s
Easier, harder & alternatives
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 work.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a gentle activation in the front and side of your shoulders.
Can I do this if my shoulders hurt?
If you feel sharp pain, stop immediately and choose a gentler range of motion or consult a professional.
How often should I perform this?
It is excellent as a daily warm-up before your workout or to break up long periods of sitting.