Energetic Arm Swings

Seated arms movement. Slightly bend your elbows and lift one arm up and the other down, then pulse your arms 3 times before alternating.

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: 1,949
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #95of 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: Chair

Focus zonesArms

How to do it

Slightly bend your elbows and lift one arm up and the other down, then pulse your arms 3 times before alternating.
This movement builds strength in your shoulders while supporting a healthy posture.

About Energetic Arm Swings

Energetic Arm Swings places one arm up and one down, adds three small pulses, and then swaps their positions. The counted pulses distinguish it from a continuous alternating arm raise.

What to focus on

Make the pulses small rather than bouncing through the shoulders.
Reset the arm positions clearly before the next three pulses.

Make the movement smaller

Keep both arms lower and reduce or omit the pulses while learning the switch.

A mistake to watch for

Using large, abrupt pulses because of the exercise name. Keep each motion controlled and modest.

Practice time and pacing

The app assigns 30 seconds to Energetic Arm Swings. 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.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Seated Sunrise Flow, at step 10 of 16. It first appears on day 2 of the Seated Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.