Kneeling Arm Drill
The Kneeling Arm Drill targets the Shoulders and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The abdominals assist as stabilizers throughout the range of motion.
How to Kneeling Arm Drill
- 1
This 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.
- 2
Begin 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.
- 3
As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
- 4
Switch knees and repeat.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Kneeling Arm Drill work?
The Kneeling Arm Drill primarily works the Shoulders. Secondary muscles include the Abdominals, which assist during the movement.
Is the Kneeling Arm Drill good for beginners?
Yes, the Kneeling Arm Drill is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Kneeling Arm Drill?
The Kneeling Arm Drill requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.