Chair Seated W Pose
Improve posture & flexibility. Chair Seated W Pose stretches your upper back & shoulders. Perfect for desk workers!
The Chair Seated W Pose mainly works the shoulders and back, with help from the traps. You'll need: chair.
Required Equipment
Chair Seated W Pose Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Chair Seated W Pose Variations and Alternatives
How to do the Chair Seated W Pose
Sitting W Pose on a Chair
1. Positioning:
Sit on the edge of the chair with your back straight and feet flat on the floor, about hip-width apart.
Keep your knees bent at a 90-degree angle.
Starting Position:
Extend your arms out to the sides at shoulder height, keeping your elbows slightly bent.
Your palms should face forward. This is your starting position.
Movement:
Slowly bring your arms back, bending your elbows and keeping them at shoulder level.
Aim to form a "W" shape with your arms, bringing your shoulder blades together as you do this.
Hold the position for a few seconds, feeling the stretch in your shoulders and upper back.
Return:
Gradually return your arms to the starting position, extending them out to the sides again.
Repetitions:
Repeat this movement for 8-12 repetitions, focusing on maintaining good posture throughout.
Tips:
Keep your neck relaxed and avoid hunching your shoulders.
Breathe deeply throughout the exercise, exhaling as you bring your arms back and inhaling as you return to the starting position.
Chair Seated W Pose FAQs
What muscles does the Chair Seated W Pose work?
The Chair Seated W Pose 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 W Pose?
Chair.
What workout day should the Chair Seated W Pose go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Seated W Pose variations and alternatives?
Similar exercises include the Alternating Bodyweight Seated Shrug, Bodyweight Standing W Pose, Chair Resistance-Band Seated Reverse Butterfly and Seated Behind-Back Raise.
Training calculators
Work out the numbers behind your training before your next session.