Arm Bridges
Starting Posture
Start by lying on your back with your knees bent and feet flat on the floor. Extend your arms straight overhead with your palms facing up.
How to Exercise
Engage your core and glutes, and press through your heels to lift your hips off the ground. Lift until your body forms a straight line from shoulders to knees. Hold this bridge position for a few seconds before slowly lowering back down.
Breath Control
Inhale as you lower yourself into the starting position, exhale as your lift your hips off the ground.
Common errors
Common errors include arching the lower back, letting the knees fall out to the sides, and shifting weight onto the neck and shoulders.
Weights
To increase the intensity of this exercise, you can place a weight across your hips or hold dumbbells in each hand.
Grips
There are no specific grips required for this exercise.
Variations
Variations of the arm bridges include single-leg bridges, stability ball bridges, and adding a march motion while in the bridge position.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on squeezing your glutes and keeping your core engaged throughout the exercise. Avoid overarching your lower back by keeping your ribs and pelvis connected.
Cautions
Avoid overarching your lower back, which can put strain on the lumbar spine. Keep your shoulders relaxed and away from your ears to prevent neck tension.