Back to all exercises
Open the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Lie face down with your legs grounded, arms extended overhead, and forehead hovering just above the floor.
- 02Lift your hands slightly while keeping your neck long and lower body relaxed.
- 03Sweep both arms outward and down toward your hips in a wide controlled arc.
- 04Turn your palms as needed to maintain shoulder comfort without lifting your chest excessively.
- 05Reverse the arc to return your arms overhead while keeping your legs on the floor.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Use this exercise in a plan