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Visual demonstration of the Arms Up and Down exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Shoulders
Secondary muscles
Trapezius
Equipment
Bodyweight
Exercise guide

Arms Up and Down

3 steps Updated 29/08/2026

Arms Up and Down is a bodyweight exercise targeting Shoulders (deltoids).

Step by step

How to perform 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.
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Last updated: 29/08/2026

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Arms Up and Down

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