Seated Shoulder Rotation
Improve posture & flexibility! Gentle seated exercise to relieve shoulder tension. Perfect for desk workers!
The Seated Shoulder Rotation mainly works the chest and shoulders, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Seated Shoulder Rotation Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Seated Shoulder Rotation Variations and Alternatives
How to do the Seated Shoulder Rotation
Seated Shoulder Rotation
Starting Position:
Find a comfortable, flat surface to sit on.
Sit cross-legged or with your legs extended in front of you.
Keep your back straight and shoulders relaxed.
Movement Instructions:
Place your hands gently behind your head with your elbows pointed out to the sides.
Slowly rotate your shoulders back, squeezing your shoulder blades together as you do so.
Hold this position for a moment, feeling the stretch across your chest and shoulders.
Return to the starting position by rotating your shoulders forward.
Repeat the shoulder rotation for about 8-10 repetitions, alternating the direction if comfortable.
Tips for Beginners:
Move slowly and with control to prevent injury.
Focus on your breathing; inhale as you rotate back and exhale as you return to the start.
If you feel any discomfort, reduce the range of motion or take breaks as needed.
Seated Shoulder Rotation FAQs
What muscles does the Seated Shoulder Rotation work?
The Seated Shoulder Rotation mainly works the chest and shoulders, with help from the back and traps. The main muscles are the pectoralis major and posterior deltoid.
What equipment do you need for the Seated Shoulder Rotation?
None. The Seated Shoulder Rotation is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Shoulder Rotation go on?
It belongs on push day in a push/pull/legs routine.
What are some Seated Shoulder Rotation variations and alternatives?
Similar exercises include the Bodyweight Around-Head Rotation, Arm Front-Back Rotation, Full Arm Rotation and Kneeling Chest & Shoulder Torso Rotation Stretch.
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