Kneeling Arm Drill
A beginner plyometric exercise that works the shoulders.
Starting position
End position
How to Do Kneeling Arm Drill
- 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.
- 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.
- As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
- Switch knees and repeat.
Muscles Worked
Alternatives to Kneeling Arm Drill
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing Two-Arm Overhead Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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2
Medicine Ball Scoop Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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3
Backward Medicine Ball Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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4
Return Push from Stance
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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5
One-Arm Incline Lateral Raise
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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6
One-Arm Side Laterals
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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7
Smith Machine One-Arm Upright Row
A beginner compound strength exercise that works the shoulders, using a machine.
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8
Standing Palm-In One-Arm Dumbbell Press
A beginner compound strength exercise that works the shoulders, using dumbbells.
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9
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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10
Dumbbell Lying One-Arm Rear Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
Frequently Asked Questions
What muscles do kneeling arm drill work?
Kneeling Arm Drill primarily works the shoulders. The abs assist as secondary muscles.
What equipment do I need for kneeling arm drill?
The source dataset does not record equipment for kneeling arm drill. Check the instructions above before you set up.
Kneeling Arm Drill: is it suitable for beginners?
Yes. Kneeling Arm Drill is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of kneeling arm drill?
Standing Two-Arm Overhead Throw, Medicine Ball Scoop Throw, Backward Medicine Ball Throw train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my kneeling arm drill reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; kneeling arm drill can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Kneeling Arm Drill with AI
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