Standing · No equipment
Upright Arm Lift
Arms
Shoulders
Stand tall with feet hip-width apart
Standing
Warm-up
Alternating Arm Raise
Standing arms movement. Sweep your arms forward in front of your body.
- Times practiced
Times practiced
How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026.
How we get this number - 3,630
- Popularity rank
- #57of 142
- Difficulty
- 1/5
- Clarity
- 5/5
- Time
- 30 sec
- Equipment
- None
How to do it
Sweep your arms forward in front of your body.
Raise them up and down one at a time in a steady rhythm.
About Alternating Arm Raise
Alternating Arm Raise brings the arms forward and changes which arm rises and lowers. Both feet stay in place while you practice an alternating rhythm through the shoulders.
What to focus on
- Keep each arm path controlled on the way down.
- Let the torso remain steady as the arms trade positions.
Make the movement smaller
Use a smaller lift with the hands below shoulder height.
A mistake to watch for
Speeding up when the alternation becomes confusing. Pause, reset, and restart with one arm at a time.
Practice time and pacing
The app assigns 30 seconds to Alternating Arm Raise. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.
Where you will practice it
It first appears on day 5 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.
Read about this practice
Alternatives in the app
Compare the instructions and movement demands before choosing a replacement.
Standing · No equipment
Standing Arm Wave
Arms
Shoulders
Stand with the feet shoulder-width apart, soften the knees and relax the shoulders