Bent Over Arm Rotating Chest Warmup Stretch
Bent-over arm rotations that open the chest and activate the upper back.
ChestBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: chest & rear delts. Secondary: upper back |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Hinge at the hips with a flat back.
- Rotate the arms in controlled circles or open-close patterns.
- Focus on opening the chest and engaging the upper back.
- Keep the neck neutral.
- Continue for the desired duration.
Coaching tips
Benefits
Bent-over arm rotations that open the chest and activate the upper back.
Common mistakes
Avoid rounding the lower back or rushing the rotations.
Make it harder
Increase the rotation range.
Make it easier
Reduce the hinge depth or range.
Breathing
Breathe with the rotational movement.
Build a workout with this exercise
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Beginner · 4 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.