Upright Arm Lift

Standing arms movement. Stand tall with feet hip-width apart.

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: 5,071
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #23of 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: 3/5
Time: 30 sec
Equipment: None

Focus zonesArms Shoulders

How to do it

Stand tall with feet hip-width apart
Relax shoulders, arms resting by your sides
Keep your upper body tall as you alternate extending the arms
Lower the arm and return the arm to a neutral position

About Upright Arm Lift

Upright Arm Lift alternates arm extensions while both feet stay planted. Keep the upper body tall and the shoulders level as each arm moves. Let the hand return beside the body before the next extension.

What to focus on

Let the shoulders remain level as an arm extends.
Finish the lowering before starting the next extension.

Make the movement smaller

Use a shorter arm path and keep the hand below shoulder height if that is more comfortable.

A mistake to watch for

Leaning sideways to lift the arm farther. Keep the torso quiet and shorten the reach.

Practice time and pacing

The app assigns 30 seconds to Upright Arm Lift. 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 9 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.