Shoulders·Bodyweight
Kneeling Arm Drill
Shoulders · Bodyweight
Beginner
Body Part
Shoulders
Equipment
Bodyweight
Level
Beginner
Force
Pull
The Kneeling Arm Drill is a beginner bodyweight exercise that primarily targets the Shoulders.
Muscles Worked
Shoulders primaryCore secondary
In Position
How to Do the Kneeling Arm Drill
- 1This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
- 2Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
- 3As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
- 4Switch knees and repeat.
Related Exercises
Kettlebell
Kettlebell Thruster
Shoulders · Kettlebell
Kettlebell
Kettlebell Turkish Get-Up (Lunge style)
Shoulders · Kettlebell
Kettlebell
Kettlebell Turkish Get-Up (Squat style)
Shoulders · Kettlebell
Barbell
Landmine Linear Jammer
Shoulders · Barbell
Bands
Lateral Raise - With Bands
Shoulders · Bands
Machine
Leverage Shoulder Press
Shoulders · Machine
Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written