Standing Arm Wave

Standing arms movement. Stand with the feet shoulder-width apart, soften the knees and relax the shoulders.

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: 3,378
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #62of 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 zonesArms Shoulders

How to do it

Stand with the feet shoulder-width apart, soften the knees and relax the shoulders
Extend the arms to shoulder height as you inhale
On the exhale, gently lower the arms, crossing one in front and one behind the body

About Standing Arm Wave

Standing Arm Wave lifts the arms toward shoulder height, then lowers them across the front and back of the body. The asymmetrical lowering distinguishes it from a simple forward arm raise.

What to focus on

Keep the knees soft while the arms move.
Notice which arm passes in front and which passes behind.

Make the movement smaller

Keep the lift lower and let the hands pass closer to the sides of the body.

A mistake to watch for

Twisting abruptly to send the back arm farther. Use a smaller crossing motion and a smooth return.

Practice time and pacing

The app assigns 30 seconds to Standing Arm Wave. 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

You will find this movement in Gentle Morning Warm-Up, at step 8 of 12. It first appears on day 1 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.