Standing

Main workout

Alternating Shoulder Twists

Standing shoulders movement. Stand with feet shoulder-width apart and extend your arms out to the sides, parallel to the floor.

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: 3,790
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #56of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: None

Focus zonesShoulders Core

How to do it

Stand with feet shoulder-width apart and extend your arms out to the sides, parallel to the floor.
Turn your torso left and right, rotating the front palm up and the other down.

About Alternating Shoulder Twists

Alternating Shoulder Twists turns the torso left and right with the arms extended sideways. The palms change orientation, one turning upward while the other turns down, adding hand coordination to the turn.

What to focus on

Notice the palm change before combining it with the torso.
Keep the shoulders comfortably level.

Make the movement smaller

Lower the arms and use a small torso turn. Rehearse the palm changes separately.

A mistake to watch for

Locking the elbows and forcing a large rotation. Soften the arms and shorten the turn.

Practice time and pacing

The app assigns 30 seconds to Alternating Shoulder Twists. 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 4 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

Wide Stance Twist with Arm Swing

Core

Arms

Difficulty 1/5Clarity 5/5

Stand in a wide stance with slightly bent knees and turn your waist to one side.

Standing · No equipment

Standing Waist Twist Left