Chair Seated Arm Circles
Gentle seated exercise to improve shoulder mobility and circulation. Perfect for desk breaks and limited mobility.
The Chair Seated Arm Circles mainly works the shoulders, with help from the traps and back. You'll need: chair.
Required Equipment
Chair Seated Arm Circles Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Chair Seated Arm Circles Variations and Alternatives
How to do the Chair Seated Arm Circles
Starting Position:
Sit comfortably on the edge of a sturdy chair with your feet flat on the ground, shoulder-width apart.
Ensure that your back is straight and your core is engaged.
Arm Position:
Extend your arms out to the sides at shoulder height, keeping them parallel to the ground.
Your palms should face down or slightly forward.
Movement:
Start making small circles with your arms, moving in a clockwise direction.
Continue to move your arms for about 15-30 seconds.
Gradually increase the size of the circles as you feel comfortable.
Direction Change:
After the time is up, switch directions and make circles counterclockwise for another 15-30 seconds.
Breathing:
Remember to breathe steadily throughout the exercise. Inhale as you lift your arms and exhale as you bring them down.
Repetitions:
Aim for 2-3 sets of arm circles in both directions.
Cool Down:
After finishing, gently lower your arms and shake them out to relieve any tension.
Tips:
If you feel any discomfort in your shoulders or neck, reduce the size of the circles or take a break.
Keep your movements controlled and avoid rushing through the exercise to achieve the most benefit.
Chair Seated Arm Circles FAQs
What muscles does the Chair Seated Arm Circles work?
The Chair Seated Arm Circles mainly works the shoulders, with help from the traps and back. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Chair Seated Arm Circles?
Chair.
What workout day should the Chair Seated Arm Circles go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Arm Circles variations and alternatives?
Similar exercises include the Forward Arm Circles, Chair Arm & Knee Raises Circle, Alternating Seated Shoulder Circle and Seated Shoulder Counter-Clockwise Circle.
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