Exercise guide
Seated Underhand Arm Circle On A Chair
- Beginner
- Isolation
- Rep-based
- Shoulders
This isolation exercise targets the anterior deltoids and upper pectorals, improving shoulder mobility and muscular endurance through a controlled, underhand circular motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on a stable chair or bench with your feet flat on the floor and spine neutral.
- Extend your arms directly out to your sides at shoulder height.
- Rotate your wrists so your palms are facing upward in an underhand position.
How to do it
- Initiate small, controlled circles by moving your hands forward and upward first.
- Inhale as you start the rotation and exhale as you complete the circle.
- Maintain a consistent, moderate tempo, keeping your arms fully extended and parallel to the floor.
- Complete the set in one direction, then reverse the circular motion for the next set.
Form checklist
- Keep your shoulders depressed and away from your ears to avoid shrugging.
- Maintain a tall posture without arching your lower back or leaning forward.
- Keep your elbows locked to ensure the movement comes entirely from the shoulder joint.
- Ensure the circles remain small and precise, roughly the size of a dinner plate.
Pro tips
- Imagine reaching your fingertips toward the side walls to maximize tension in the deltoids throughout the movement.
- Focus on a slight squeeze in the upper chest as the arms move through the front arc of the circle to increase pectoral engagement.
Make it harder
- Increase the time under tension by performing the circles as slowly as possible for a specific duration.
- Hold a light weight, such as a water bottle or small dumbbell, in each hand to increase resistance.
Frequently asked
- What muscles does the seated underhand arm circle on a chair work?
- The seated underhand arm circle on a chair primarily targets the deltoids and pectorals, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the seated underhand arm circle on a chair?
- The seated underhand arm circle on a chair requires no equipment — just your body weight.
- Is the seated underhand arm circle on a chair good for beginners?
- Yes. The seated underhand arm circle on a chair is a beginner-friendly movement and a strong foundation to build on.