Standing-Up Raise Side Open Arms
Standing-Up Raise Side Open Arms Exercise Description
Standing-up Raise Side Open Arms is a bodyweight shoulder abduction drill that teaches clean arm motion with stable posture. You’ll raise your arms out to the sides to about shoulder height while keeping the neck relaxed and the trunk still. Primary movers are the middle deltoid and supraspinatus, with the rotator cuff stabilizing the shoulder. The upper and lower trapezius and serratus anterior guide the shoulder blades into upward rotation for smooth scapulohumeral rhythm. Performing the raise in the scapular plane (slightly forward of straight out to the side) with a gentle “thumbs up” external rotation supports clear, controlled motion. Expect a light, technique-focused movement that builds awareness of shoulder positioning and control without added load.
- Muscle Groups: Delts, Rotator Cuff, Shoulders
- Target Muscles: Deltoid - Lateral, Supraspinatus
- Assisting Muscles: Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Upper Fibers
- Stabilizing Muscles: Infraspinatus, Subscapularis, Teres Minor
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Rotator Cuff Stabilizers, Shoulder Abductors
- Joint Involvement: Multi-joint
- Muscle Location: Side Shoulder, Top Rotator Cuff
- Movement Direction: Lateral
- Muscle Position: Lateral, Posterior
- Gender: Female
How To Do The Standing-Up Raise Side Open Arms Exercise
‘- Stand tall with feet about hip-width. Stack ribs over pelvis; keep a neutral spine and light abdominal brace.
– Let arms rest at your sides with elbows soft. Palms face your body, thumbs forward.
– Set the shoulders: gently draw shoulder blades down and slightly back; keep the neck long.
– Initiate the raise by moving arms out to the sides in the scapular plane (slightly forward of directly lateral). Turn thumbs slightly up to create mild external rotation.
– Lift until hands reach roughly shoulder height—stop earlier if you feel pinching. Keep elbows relaxed and wrists neutral.
– Keep torso still: no leaning, arching, or rib flare. Avoid shrugging as the arms rise.
– Briefly pause at the top, feeling the shoulder blades rotate upward and outward on the rib cage.
– Lower the arms under control along the same path, maintaining shoulder set and quiet ribs.
– Common mistakes to avoid: shrugging, locking the elbows, swinging for momentum, flaring the ribs, or lifting higher if it compromises form.
Standing-Up Raise Side Open Arms Tips
‘- Stand tall with feet about hip-width and stack ribs directly over your pelvis.
– Keep a neutral spine with a light abdominal brace to stabilize your trunk.
– Gently draw your shoulder blades down and slightly back while keeping the neck long.
– Raise your arms in the scapular plane—slightly forward of directly out to the side.
– Turn your thumbs slightly up as you lift to create mild external rotation.
– Keep elbows soft and wrists neutral throughout the movement.
– Lift only to about shoulder height, stopping earlier if you feel any pinching.
– Keep your torso still—avoid leaning, arching, or letting the ribs flare.
– Avoid shrugging or swinging; move the arms under control along the same path up and down.
– Briefly pause at the top and feel the shoulder blades rotate upward and outward on the rib cage.
Standing-Up Raise Side Open Arms Beginner Introduction
Standing-up Raise Side Open Arms is a simple standing shoulder movement that uses only bodyweight and a calm, steady posture. The arms travel outward and slightly forward until they sit roughly in line with the shoulders, while the neck stays easy and the middle of the body remains quiet. This pattern highlights the shoulders as the main drivers, with support from the upper back and muscles around the shoulder blades and rib cage to guide smooth, coordinated motion.
Because there is no added load, the emphasis is on precision rather than effort. The slight outward turn of the thumbs and gentle lift encourage the shoulder joints to move clearly and comfortably. Many people use this drill to build awareness of how the shoulders, upper back, and core work together when the arms move to the side. It serves as a technique-focused option for practicing clean arm action and stable alignment in a controlled, low-intensity way.