Arm Weights: Hug a Tree
Beginner (3/10)Arm Weights
Position: StandingEnergy: 3/10~60s
Cueing
Arms open to sides at shoulder height; exhale round arms forward as if hugging; inhale open; feel pec stretch.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus Anterior
Secondary Muscles
ForearmsPosterior DeltoidTriceps BrachiiInfraspinatusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Small range; palms facing each other; no weights.
Progressions
Slow speed; hold hug for 3 seconds; heavier weights.
Common Errors
Neck strain; arching back; shoulders popping.
Contraindications
- Shoulder Sensitivity
