Shoulders · Bodyweight
Criss Cross Arms Lift
How to do the criss cross arms lift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Stand tall with your arms down and crossed in front of your hips. Lift both arms up and out overhead in a wide sweep, then lower them back down to cross in front, alternating which arm leads each time.
- 1Your shoulders and upper chest working as the arms sweep up
- 2A full range from crossed-low to wide-overhead
- 3Tall posture with your core lightly braced
Common mistakes
- Shrugging your shoulders up toward your ears
- Leaning back to throw the arms overhead
- Letting momentum swing the arms instead of controlling them
Muscles worked
The criss cross arms lift mainly works the front delts, with the side delts, upper chest, and upper traps assisting.
- Front DeltsPrimary
- Side DeltsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Mid ChestMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Rear DeltsMinor
Kovo programs the criss cross arms lift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.