How to Do Upward Rotation Bent Arms

Upward Rotation Bent Arms is a shoulders exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Upward Rotation Bent Arms

  1. 01Stand tall with feet hip-width apart, raising the arms to shoulder height with elbows bent at 90 degrees.
  2. 02Position the forearms so they are parallel to the floor, palms facing down.
  3. 03Rotate the arms upward until the forearms are vertical and palms face forward, like a goalpost.
  4. 04Press the hands toward the ceiling without shrugging the traps toward the ears.
  5. 05Return the arms to the 90-degree starting position with control.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Upward Rotation Bent Arms

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the lower back from arching by tucking the pelvis and keeping the ribcage down during the upward reach.

Same coaching engine used inside the A90 app

05 / FAQ

Upward Rotation Bent Arms questions

What muscles does Upward Rotation Bent Arms work?

Upward Rotation Bent Arms is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Upward Rotation Bent Arms correctly?

Stand tall with feet hip-width apart, raising the arms to shoulder height with elbows bent at 90 degrees. Position the forearms so they are parallel to the floor, palms facing down. Rotate the arms upward until the forearms are vertical and palms face forward, like a goalpost. Press the hands toward the ceiling without shrugging the traps toward the ears. Return the arms to the 90-degree starting position with control.

What is the A90 coach tip for Upward Rotation Bent Arms?

Prevent the lower back from arching by tucking the pelvis and keeping the ribcage down during the upward reach.

Is Upward Rotation Bent Arms suitable for beginners?

Upward Rotation Bent Arms is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Upward Rotation Bent Arms?

No. Upward Rotation Bent Arms is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

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