Shoulders · Bodyweight
Criss Cross Arms Outer Rotation
How to do the criss cross arms outer rotation, 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
- Rotation
- Mechanic
- Isolation
How to do it
Stand tall with your arms extended in front of you at shoulder height. Cross your arms over each other, then sweep them wide and rotate your thumbs back to externally rotate your shoulders. Keep the movement continuous and controlled to open the chest and warm the rotator cuff.
- 1A stretch across your chest as your arms sweep wide
- 2Your rear delts and rotator cuff working as you rotate the thumbs back
- 3Shoulder blades gliding together on the open phase
Common mistakes
- Shrugging your shoulders up toward your ears
- Rushing so fast you lose the rotation through the shoulder
- Arching your lower back to force the arms wider
Muscles worked
The criss cross arms outer rotation mainly works the rear delts and external rotators, with the mid traps, front delts, and side delts assisting.
- Rear DeltsPrimary
- External RotatorsPrimary
- Mid TrapsSupport
- Front DeltsSupport
- Side DeltsSupport
- Upper ChestMinor
- Mid ChestMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Internal RotatorsMinor
Kovo programs the criss cross arms outer rotation 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.