Exercise guide
Seated Sky Look
- Beginner
- Compound
- Timed hold
- Back
- Shoulders
- Waist
The Seated Sky Look is a postural activation exercise designed to open the chest and engage the posterior deltoids through thoracic extension. It is highly effective for improving shoulder mobility and counteracting the effects of a rounded-shoulder posture.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet planted firmly on the floor, hip-width apart.
- Interlace your fingers behind your head with your elbows flared out wide to the sides.
- Engage your core to stabilize your lower back and maintain a tall, neutral spine.
How to do it
- Inhale deeply as you slowly lift your chest and chin toward the ceiling, arching your upper back slightly.
- Pull your elbows back as far as possible to create a deep stretch across the pectorals and tension in the rear deltoids.
- Hold the 'skyward' position for 2 seconds, focusing on squeezing your shoulder blades together.
- Exhale as you slowly return your head and torso to the neutral starting position.
Form checklist
- Keep your glutes glued to the bench to prevent the lower back from taking over the movement.
- Focus the extension in your upper back (thoracic spine) rather than just tilting your neck back.
- Keep your shoulders depressed, away from your ears, throughout the entire range of motion.
- Maintain a slow, controlled tempo to maximize the mind-muscle connection in the chest and shoulders.
Pro tips
- Imagine trying to touch your elbows together behind your back to maximize the contraction of the posterior deltoids.
- Focus on 'spreading' your collarbones as wide as possible during the upward phase to fully lengthen the pectoral fibers.
Make it harder
- Hold a light resistance band between your hands and pull it apart as you look upward to increase deltoid recruitment.
- Perform the movement with a 5-second isometric hold at the peak of the extension.
Frequently asked
- What muscles does the seated sky look work?
- The seated sky look primarily targets the deltoids and pectorals, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the seated sky look?
- The seated sky look requires no equipment — just your body weight.
- Is the seated sky look good for beginners?
- Yes. The seated sky look is a beginner-friendly movement and a strong foundation to build on.