Chair Seated Open Elbow Tucked
Improve posture & flexibility! This seated exercise gently strengthens your back and shoulders. Do it anywhere with a chair.
The Chair Seated Open Elbow Tucked mainly works the shoulders and back, with help from the traps. You'll need: chair.
Required Equipment
Chair Seated Open Elbow Tucked Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Upper Traps (trapezius, upper fibers); Lats (latissimus dorsi)
Chair Seated Open Elbow Tucked Variations and Alternatives
How to do the Chair Seated Open Elbow Tucked
Sitting Elbows Tucked Open on a Chair
Positioning:
Sit upright on the chair with your back straight and feet flat on the floor.
Ensure your knees are at a 90-degree angle.
Keep your hands relaxed on your thighs or at your sides.
Starting Position:
Tuck your elbows close to your body.
Your forearms should be held parallel to the ground, with your palms facing inward.
Movement:
While keeping your elbows tucked, slowly open your arms outward to the side.
Focus on squeezing your shoulder blades together as you open your arms.
Hold this open position for a moment.
Return:
Slowly bring your arms back to the starting position while maintaining control.
Repetitions:
Repeat this movement for 10-15 repetitions.
Take slow, controlled breaths throughout the exercise.
Tips:
Ensure your movements are steady and smooth to avoid straining your shoulders.
Engage your core muscles to maintain stability.
If you experience any discomfort, reduce the range of motion or take a break.
Chair Seated Open Elbow Tucked FAQs
What muscles does the Chair Seated Open Elbow Tucked work?
The Chair Seated Open Elbow Tucked mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Chair Seated Open Elbow Tucked?
Chair.
What workout day should the Chair Seated Open Elbow Tucked go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Seated Open Elbow Tucked variations and alternatives?
Similar exercises include the Alternating Bodyweight Seated Shrug, Mid-Back & Elbow Squeeze, Chair Open-Up and Chair Resistance-Band Seated Reverse Butterfly.
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