Figure-eight reach
Trace a loop out to each side with a light weight held in both hands.
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What you need
One light hand weight or a filled water bottle
Getting into position
- Stand tall with your feet a little wider than hip-width apart, knees soft.
- Hold one light dumbbell upright in front of your tummy, both hands wrapped round the handle.
How to do it
Lift the weight up towards one shoulder, then reach it out to that side at about shoulder height.
Sweep it down and back to the middle in a loop.
Carry straight on up towards the other shoulder and reach out to that side, then sweep back to the middle, so the weight draws a figure of eight.
Keep going, one loop on each side for each rep.
Keep in mind
- Keep your hips facing forwards and your feet still.
- Gently tighten your tummy as you reach.
- Move smoothly; don't swing the weight.
- Breathe steadily.
Where you should feel it
The tops and fronts of your shoulders, and your tummy and side muscles working to keep you steady.
Stop or change something if you feel
A pinch at the top of the shoulder, pain in your neck or lower back, or dizziness.
Stop straight away if you have
- Chest pain, pressure or tightness.
- Breathlessness that does not settle quickly with rest.
- Dizziness, faintness or feeling sick.
- Sharp or sudden pain anywhere.
- Pain in a joint or tendon (knee, elbow, wrist, shoulder, Achilles) rather than in the muscle.
Stop and sit down. For chest pain, pressure or tightness, or breathlessness that does not settle with rest, call emergency services straight away. Don't wait to see if it passes. For anything else on this list, rest, and speak to your GP before your next session.
A gentler starting point
Make the loops smaller, or do it without a weight.
When it feels easy
Make the loops a little bigger, or use a slightly heavier weight.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Hold a light dumbbell upright in both hands and trace a loop out to each side.
1–2 sets × 6–8 per side
Move on when: Every loop is smooth and your hips stay facing forwards.
Add reps.
2 sets × 10 per side
Move on when: Both sets reach 10 smooth loops per side, two sessions running.
Make the loops a little bigger, reaching further out to each side.
2 sets × 10 per side
Move on when: The bigger loops stay smooth with no pinch in the shoulder.
Use a slightly heavier weight.
2 sets × 8–10 per side
Move on when: Both sets reach 10 with two or three more left in you.
- Easier version
- Figure-eight reach with empty hands (coming soon)
Levels in figure-eight reach
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported start · Very gentleFigure-eight reach with empty hands (coming soon)
- Level 2 · Foundation · GentleFigure-eight reach
Explore related content.
- Everyday focus
- Reaching, bending and turning, Everyday strength
- Body area
- Upper body
- Muscles
- Shoulders, Stomach and sides (core)
- Equipment
- Hand weights or bottles
- Movement format
- Standing
- Starting point
- Continuing a routine
- Age context
- No age cutoff specified
Tags help you browse related content. They do not assess individual suitability or guarantee an outcome.