When to Lean Your Arms
Controlled arm-lean drill that teaches proper shoulder positioning and scapular awareness.
ShouldersBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: shoulders. Secondary: upper back, core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Stand or sit tall with the arms in the starting position.
- Lean the arms in the prescribed direction with control, focusing on scapular movement.
- Hold or move slowly for ~10 seconds of quality work.
- Keep the core engaged and neck neutral.
- Complete 3 sets.
Coaching tips
Benefits
Controlled arm-lean drill that teaches proper shoulder positioning and scapular awareness.
Common mistakes
Avoid forcing the range or holding the breath.
Make it harder
Increase the lean range gradually.
Make it easier
Reduce the range or support the arms.
Breathing
Breathe steadily throughout the movement.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Water Bottle Curl to Push Press Off Stool
Intermediate · 3 sets × 10-12 reps90 Degree Lateral Raise with Dumbbells
Beginner · 4 sets × 12-15 repsOverhead Crescent Kettlebell Press
Intermediate · 4 sets × 8-10 each sideBent Over Water Bottle Snow Angels
Intermediate · 3 sets × 10-12 repsWater Bottle Bent Arm Reverse Fly on Incline Bench
Beginner · 4 sets × 12-15 repsSeated on Stool Bent Over Water Bottle Reverse Fly
Intermediate · 3 sets × 12-15 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.