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Upper body exercise

Kneeling Straight-Arm Hold

Upper bodyBodyweight0:52 demo

A kneeling hold with straight arms that builds upper-body strength and shoulder stability.

How to perform it

  1. Kneel tall with knees hip-width apart.

  2. Brace your core with your spine neutral.

  3. Extend your arms straight with the weight or band in front of you.

  4. Hold while breathing steadily.

Coaching cues

  • Keep the spine neutral
  • Arms straight
  • Stay tall through the hips
  • Breathe throughout
Make it easier

Use less resistance.

Make it harder

Hold longer.

What it trains

Shoulder stabilityLatsCorePosture

Programming

3 holds of 20–30 seconds.

General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.

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