LI - Bent Arm Pull Across
Use this space to keep track of your progress on this exercise.
e.g. I have much more resistance on my right side compared to my left side in this movement.

select to toggle flexibility/strength training

Start Stretch HerePosition One
Bent Arm Pull Across - Starting Stretch Position
Eccentric Stretch
Continuously activate the outer frontside of your arms while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Concentric Strength
Continuously activate the outer frontside of your arms while moving from position one into position two.
End Stretch HerePosition Two
Bent Arm Pull Across - Ending Stretch Position
Isometric Stretch
Continue to activate the outer frontside of your arms while remaining in position two. Stay active to protect yourself from overstretching and injury.
Isometric Strength
Continue to activate the outer frontside of your arms while remaining in position two.

Target Area

Outer Front Arms, Shoulders, Neck

Upper trapezius, levator scapula, posterior deltoid

Getting Into Position

From a standing or seated position, bend one arm to 90 degrees and place the hand of your opposite arm around the outside of your elbow.

Flexibility Training

Eccentric Stretch

Begin in position one and activate the outer frontside of your arms by naturally resisting and generating tension while moving into position two.

Start with your arm out to the side away from your chest. Push your arm back and away from your chest as your hand overcomes this force to bring your elbow across your body for the stretch.

Isometric Stretch

Continue to activate the outer frontside of your arms while remaining in position two.

Strength Training

Concentric Strength

Begin in position two and activate the outer frontside of your arms by contracting the target muscles as you move into position one.

Start with your arm across your chest. Push your arm out and away from your chest as your hand slows down this movement for strength training.

Isometric Strength

Continue to activate the outer frontside of your arms while remaining in position one.

Video