Standing

Main workout

Back Arm Swing - Left

Standing arms movement. Rotate your straight arms backward in smooth, continuous circles.

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: 292
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #138of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 4/5
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 zonesArms Shoulders

How to do it

Rotate your straight arms backward in smooth, continuous circles.
Keep the shoulders relaxed throughout.

About Back Arm Swing - Left

Back Arm Swing - Left uses continuous backward arm circles while the shoulders remain relaxed. Watch the hands pass through the lower part of each circle, then guide them up again without hurrying. Keep the ribs settled as the arms move behind the body.

What to focus on

Follow a smooth backward path through the whole circle.
Keep the torso quiet as the arms pass behind.

Make the movement smaller

Draw small backward circles below shoulder height.

A mistake to watch for

Arching the back to complete a large circle. Shrink the path rather than forcing the arms behind you.

Practice time and pacing

The app assigns 30 seconds to Back Arm Swing - Left. 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 20 of the Standing Easy 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 Sweep with Torso Turn

Shoulders

Arms

Difficulty 5/5Clarity 4/5

Stand with feet shoulder-width apart and slowly sweep one straight arm out to the right and left in turn.