Shoulders · Bodyweight
Shoulder - Transverse Flexion
How to do the shoulder - transverse flexion, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Stand tall with your arms out to the sides at shoulder height. Sweep both arms forward across the front of your body until your hands meet or cross, feeling the contraction across the chest and front of the shoulders.
- 1Feel the chest and front delts squeeze as the arms cross
- 2Keep the arms at shoulder height throughout
- 3Move smoothly and stay tall through the spine
Common mistakes
- Do not round the upper back to reach further
- Avoid letting the elbows drop below the wrists
- Do not rush; control the sweep in both directions
Muscles worked
The shoulder - transverse flexion mainly works the front delts, with the mid chest and upper chest assisting.
- Front DeltsPrimary
- Mid ChestSupport
- Upper ChestSupport
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the shoulder - transverse flexion 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.