Exercise guide
Seated Shoulder Waves
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
A low-impact endurance and mobility exercise that targets the entire shoulder complex and upper back by using fluid, rhythmic movements to create constant tension. It is highly effective for improving scapular stability and flushing the deltoids with blood without the need for external weights.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet planted firmly on the floor for stability.
- Extend your arms straight out to your sides at shoulder height, palms facing downward.
- Engage your core and pull your shoulder blades slightly back and down to set a stable base.
How to do it
- Initiate a fluid, wave-like motion starting from your shoulders and traveling through your elbows to your fingertips.
- Move your arms up and down in small, rhythmic undulations, keeping the movement within a 6-12 inch range of motion.
- Maintain a steady, natural breathing pattern, inhaling and exhaling deeply as you sustain the movement.
- Keep a fast but controlled tempo, ensuring the 'wave' remains fluid and continuous for the duration of the set.
Form checklist
- Keep your chest lifted and avoid rounding your upper back or slouching.
- Ensure your shoulders stay depressed and away from your ears to avoid overactive traps.
- Maintain a very slight bend in the elbows to protect the joint while keeping the arms long.
- Focus on moving from the shoulder joint rather than just flapping the hands or wrists.
Pro tips
- Imagine your arms are moving through thick water to create internal resistance and increase muscle fiber recruitment.
- Focus on the 'ripple' effect; the movement should look like a whip starting at the shoulder and ending at the fingers.
Make it harder
- Increase the speed of the waves while maintaining a strict upright posture to challenge stability.
- Slowly transition the arms from a 'T' position to an 'overhead V' position and back while maintaining the wave motion.
Frequently asked
- What muscles does the seated shoulder waves work?
- The seated shoulder waves primarily targets the deltoids and rhomboids, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the seated shoulder waves?
- The seated shoulder waves requires no equipment — just your body weight.
- Is the seated shoulder waves good for beginners?
- Yes. The seated shoulder waves is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
- Cable Bent Over Contralateral Rear Delt RowIntermediate · deltoids and rhomboids
- Cable Incline Single Arm Y Raise Wrist Straps with Back SupportIntermediate · deltoids and rhomboids
- Cable Kneeling Rear Delt Row With RopeIntermediate · deltoids and rhomboids