Arm haulers are a strength training floor exercise that primarily targets your arms, shoulders, and back. It also targets your leg muscles and your core.
Incorporating this exercise is great for variety in your workout program as it provides a switch from traditional exercises such as push-ups.
Arm haulers are very easy to perform and they do not require any equipment. This makes them a great pick for home workouts.
Arm haulers are great for people who constantly have their backs arched from daily duties such as driving, sitting at a computer for long hours among others.
This exercise targets your upper back which is mostly affected by bad posture.
HOW TO DO ARM HAULERS
This exercise does not require any equipment to do and is very simple to do with straightforward steps.
- To start off get on a horizontal position laying on your stomach.
- Lift your arms and legs off the ground and keep them stretched out in front and behind you respectively.
- You should keep your core braced for the exercise to be most effective.
- Also, remember to keep your head in line with your chest.
- Sweep your arms all the way back until they touch at your thighs and then return them all the way forward to starting position as if you were doing breaststroke and make sure they touch in front of you.
- This exercise should be a four-count exercise.
- Repeat the movement nice and slowly as if you were making a snow angel for a great deltoid workout.
WHAT MUSCLES DO ARM HAULERS WORK?
Arm haulers primarily work your arms, shoulders, back muscles and upper leg muscles.
Arm haulers are amazing for targeting the deltoids in the shoulders. The deltoids are responsible for the raising of the arms which forms the basis of the arm haulers.
This exercise also targets the trapezius on the upper back. These muscles are targeted by the swinging of the arms from their contraction and relaxation during the exercise.
The gluteus muscles are also worked by the arm haulers. This exercise requires your legs to be suspended in the air from the knees downward and this is done by the gluteus muscles.
Just like the glutes, arm haulers also target the hamstrings while keeping the legs suspended in the air. This is excellent for strength and endurance training.
THE INTERNAL AND EXTERNAL OBLIQUES
Arm haulers also work the external and the internal obliques which are targeted during the superman pose while on your belly.
They also target most of the other core muscles such as the transverse abdominis, multifidus and others.
BENEFITS OF ARM HAULERS
Arm haulers is a strength training exercise which targets multiple muscle groups of the body and this comes with numerous benefits.
Arm haulers are categorized as a strength training exercise which targets muscle groups in the upper, mid and lower body. Repeatedly doing this exercise will bring muscle activation.
With muscle activation, these muscles grow bigger and become shapely which comes along with developing stronger muscles.
This exercise also serves as an endurance exercise which will make the exercise and many others feel easier to do overtime. This exercise generally improves upper body strength.
Arm haulers are great for improving posture for people who spend most of their time hunched over whether driving or on a computer. They target the trapezius muscles in the upper back to return their natural pose and negating the effects of staying regularly hunched.
Among the muscles groups targeted by arm haulers are the deltoids in the shoulders. Besides strength training and toning the deltoids, this exercise will also improve your general shoulder stability.
Furthermore, the stability of the upper back is also improved by this exercise from the working of the trapezius.
IMPROVING SHOULDER MOBILITY
Besides improving the stability of the upper body, this exercise will also greatly improve mobility of the shoulder. It improved joint movement around the shoulder and also tones the deltoids making it easier to move the arm.
FAT LOSS AND MUSCLE TONING
This exercise targets your arm, shoulder, back, core and leg muscles, and burns the body fat around these parts. This being a strength training exercise will require fuel from the fat in these muscles for muscle activation which leads to the burning of this fat and toning the muscles.
ALTERNATIVES TO ARM HAULERS
Arm haulers may not work for everyone for instance when someone has an injury they are trying to rehabilitate and cannot perform this exercise with good form. Luckily there are several alternatives to this exercise.
Burpees are a good calorie burning exercise that build strength in the upper body and legs.
This exercise involves standing in regular position, squatting and putting your hands on the floor in front of you, kick your legs back to put yourself in a push-up position, return to squat position then stand up. Repeat this movement for the exercise.
This is one of the most popular exercises. Push-ups target your upper body to burn calories while also strength training.
This exercise involves going to a forward plank-like position while using your extended hands to keep yourself inclined. Crunch your arms at the bicep to slowly go to a level position on the floor then returning to starting position and repeating the movement.
OPPOSITE ARM AND LEG RAISES
This exercise is good for improving your balance and toning your mid, upper body and legs. Go down on all fours, knees and hands on the floor, stick your left arm straight ahead of you and your right leg straight back.
Hold this position for a few seconds before switching up arms and legs.
MISTAKES TO AVOID WHILE DOING ARM HAULERS
MOVING TOO FAST
You should not move your arms quickly. For arm haulers to be fully effective you need to have slow movement of the arms.
Arm haulers require good form for them to be effective.
Your arms and knees should be off the ground, your eyes should look directly ahead while you do this exercise, your back should be arched, your arms should be straight in front of you and only bend when they touch behind you.
Arm haulers should be incorporated more into your workouts since they provide variety to make them more enjoyable.
Moreover, they also come with numerous benefits that are invaluable to your upper, mid-body and legs.
This exercise can be done anywhere considering it doesn’t require any equipment to do. Remember to maintain good form while doing this exercise for maximum muscle activation and to avoid strain on your muscles and joints.