All about the Forward Arm Rotation
(Chest)
BENEFITS & MUSCLES WORKED: Shoulders, Arms, Coordination, Reduction of Stress & Tension
Watch: my Forward Arm Rotation video
START POSITION: Begin by standing tall with your feet set wider than hip-width apart. Let your hands rest gently on your thighs. Slightly bend your knees and shift your weight back onto your heels, ensuring both feet remain firmly planted on the ground. Extend your arms out to the sides, keeping your elbows soft, and lift your gaze to focus on a point on the wall in front of you, ideally just above head height. This position is perfect for incorporating Forward Arm Rotation into your routine.
NOTES: Difficulty Rating: 15%
Begin in a relaxed stance, then gently pull your shoulders back before thrusting your arms forward and upward—similar to the motion of bowling a cricket ball with both arms simultaneously. The Forward Arm Rotation is an excellent warm-up for your arms and shoulders. By engaging in this spinning action, you’ll enhance blood circulation to your upper body, quickly warming up and increasing the flexibility of your shoulders.
As you bring your arms down, aim for your fingers to touch each other lightly. Focus on initiating the rotation from your shoulders while keeping your elbows slightly bent and stationary. Maintain a slight bend in your knees and gradually increase your speed until you feel a natural rocking movement from your heels to your toes. Depending on your physique, you may notice your toes or heels lifting off the ground as you sway back and forth; this is entirely normal, but ensure that you keep your weight balanced back on your heels.
While some younger or fitter athletes might prefer to reverse the Forward Arm Rotation, I advise against this variation for beginners or those with existing shoulder issues. The standard forward motion is safer, as the reverse can add unnecessary strain to the shoulder joints.
If you have any uncertainties, it’s wise to consult a coach or a healthcare professional, or skip the reverse variation and proceed to the next exercise.