Movement · Standing Arm Series
Chest Opener
The Series · Move 2 of 8
Why this one
Opens the chest and strengthens the shoulders and upper back — undoing the rounded-forward slump.
8–10 reps
Breath — Inhale to open across the chest · Exhale to draw the elbows in
How to do it
Stand tall in a goalpost — arms out to the sides at shoulder height, elbows bent so the forearms point up, a weight in each hand. Keeping the elbows in line with your shoulders, draw them together in front until the forearms nearly meet, then open them back out wide to the goalpost, opening across the chest.
Keep in mind
Keep the elbows at shoulder height the whole time — don’t let them drop; feel the squeeze between the shoulder blades as you open.
Every move: keep the weights light (1–3 lb) and move from your center. If your back arches or your ribs flare, the weight is too heavy — set it down and use your own resistance. The full series →