Chair Seated Underhand Arm Circles
Gentle seated exercise to improve shoulder mobility. Perfect for warm-ups or breaks!
The Chair Seated Underhand Arm Circles mainly works the shoulders and chest, with help from the traps and triceps. You'll need: chair.
Required Equipment
Chair Seated Underhand Arm Circles Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Chair Seated Underhand Arm Circles Variations and Alternatives
How to do the Chair Seated Underhand Arm Circles
Positioning:
Sit comfortably on a sturdy chair with your back straight and feet flat on the floor.
Ensure your knees are at a 90-degree angle and your thighs are parallel to the floor.
Place your arms at your sides with palms facing up (underhand grip).
Movement Instructions:
Start by raising your arms out to the sides to shoulder height, palms still facing up.
Begin making small circles with your arms, moving your hands forward in a circular motion.
Perform the circular motion for about 15-20 seconds, focusing on keeping your movements controlled and steady.
After completing the forward circles, reverse the direction and make small circles backward for another 15-20 seconds.
Maintain a good posture throughout the exercise; keep your core engaged and your elbows slightly bent.
To finish, lower your arms back down to your sides and take a moment to relax before repeating if desired.
Repetitions:
Aim for 2-3 sets of 15-20 seconds in each direction, resting for a few seconds between sets.
Chair Seated Underhand Arm Circles FAQs
What muscles does the Chair Seated Underhand Arm Circles work?
The Chair Seated Underhand Arm Circles mainly works the shoulders and chest, with help from the traps and triceps. The main muscles are the lateral deltoid and pectoralis major.
What equipment do you need for the Chair Seated Underhand Arm Circles?
Chair.
What workout day should the Chair Seated Underhand Arm Circles go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Underhand Arm Circles variations and alternatives?
Similar exercises include the Alternating Seated Shoulder Circle, Chair Seated Open-Up & Under Swing, Seated Shoulder Counter-Clockwise Circle and Seated Shoulder Circle.
Training calculators
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