Standing

Main workout

Front Open Arms

Standing shoulders movement. Extend your arms in front of you, then open them wide to the sides and gently squeeze the shoulder blades.

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: 5,179
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #19of 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: 4/5
Time: 30 sec
Equipment: None

Focus zonesShoulders Back

How to do it

Extend your arms in front of you, then open them wide to the sides and gently squeeze the shoulder blades.
Bring the arms back to the front, crossing them like a bird.

About Front Open Arms

Front Open Arms opens the arms from a forward position and brings them back across the front. The crossing on the return is a useful detail to notice before following the full cycle.

What to focus on

Open without pulling the hands far behind the shoulders.
Keep the crossing relaxed at the wrists and elbows.

Make the movement smaller

Hold the arms lower and use a small opening on each repetition.

A mistake to watch for

Shrugging to maintain the open arm position. Lower the hands and reset the shoulders.

Practice time and pacing

The app assigns 30 seconds to Front Open Arms. 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 3 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

Chest Opening Reach

Shoulders

Back

Difficulty 1/5Clarity 5/5

Extend your arms forward, then draw them back and out to the sides, opening the shoulders and chest.