Arm Weights: Zip Up
Beginner (3/10)Arm Weights
Position: StandingEnergy: 3/10~60s
Cueing
Weights in front of thighs; exhale draw up the midline to chin, elbows wide; inhale lower.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus Anterior
Secondary Muscles
ForearmsPosterior DeltoidTriceps BrachiiInfraspinatusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Lower reach; fewer reps; seated position.
Progressions
Heavier weights; slow tempo; hold at chin for 2 seconds.
Common Errors
Shrugging; wrist strain; loss of core engagement.
Contraindications
- Shoulder Sensitivity
