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supine bodyweight arms out and up

Strengthens full body

ArmsBeginnerStrengthIsolation

At a glance

Muscles workedPrimary: full body. Secondary: core stabilizers
Muscle groupArms
DifficultyBeginner
TypeStrength · Isolation
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup — get into the starting position for supine bodyweight arms out and up.
  2. Step 2: Engage your core and set your posture.
  3. Step 3: Perform the movement with control through the full range.
  4. Step 4: Squeeze the target muscles at the peak of the movement.
  5. Step 5: Return slowly to the start and repeat for the prescribed reps.

Equipment

Coaching tips

Benefits

Strengthens full body

Common mistakes

Using momentum instead of controlled muscle engagement

Make it harder

Add a pause at the top or increase time under tension

Make it easier

Reduce range of motion or use support

Breathing

Exhale on effort, inhale on return

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General 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.