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Appears in642 Workouts*

Chair Seated Underhand Arm Circles

Gentle seated exercise to improve shoulder mobility. Perfect for warm-ups or breaks!

Mr. Grey

JustGains_XY

@JustGains_XY

Required Equipment

Chair thumbnail

Chair

Muscle Groups

Primary

Secondary

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Instructions

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.