Sitting Lateral Raise On A Chair
Sitting Lateral Raise On A Chair Exercise Description
The Sitting Lateral Raise on a Chair trains shoulder abduction using only your arms as resistance. It primarily targets the middle (lateral) deltoid, with the supraspinatus assisting the first portion of the lift. The rotator cuff stabilizes the glenohumeral joint, while the upper and lower trapezius and serratus anterior contribute to scapular upward rotation. Performing it seated reduces momentum and helps you focus on smooth, symmetrical movement. Raise the arms to about shoulder height in the scapular plane (slightly forward of the torso) while maintaining a neutral spine, relaxed neck, and steady torso.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Lateral
- Assisting Muscles: Serratus Anterior, Supraspinatus, Trapezius - Lower Fibers, Trapezius - Upper Fibers
- Stabilizing Muscles: Infraspinatus, Multifidus, Subscapularis, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight, Chair
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors
- Joint Involvement: Single-joint
- Muscle Location: Side Shoulder
- Movement Direction: Other
- Muscle Position: Lateral
- Gender: Female
How To Do The Sitting Lateral Raise On A Chair Exercise
‘- Sit tall on a stable, non‑wheeled chair; feet flat, knee and hip roughly 90°, ribs stacked over pelvis.
– Let arms rest at your sides with palms facing thighs; keep a soft bend in the elbows and wrists neutral.
– Gently set the shoulders “down and back” without squeezing; keep the neck long.
– Brace lightly through the trunk to maintain a neutral spine (avoid arching the low back).
– Lift both arms out to the sides, staying just slightly in front of the shoulders (scapular plane).
– Lead with the elbows; keep thumbs slightly up and avoid turning the shoulders inward.
– Raise until upper arms reach about shoulder height, without shrugging or tilting the torso.
– Lower along the same path under control until hands return to your sides.
– Keep movement smooth; torso, head, and ribs remain still throughout.
– If you feel discomfort, reduce the range of motion and stay within a comfortable, controlled arc.
– Create active tension by “reaching” the fingertips away from the shoulders throughout the lift.
Sitting Lateral Raise On A Chair Tips
‘- Sit tall on a stable, non‑wheeled chair with feet flat and knees and hips at roughly 90°, keeping ribs stacked over the pelvis.
– Start with arms resting at your sides, palms facing your thighs, a soft bend in the elbows, and wrists neutral.
– Gently set the shoulders “down and back” without squeezing, and keep the neck long.
– Brace lightly through the trunk to maintain a neutral spine and avoid arching the low back.
– Lift both arms out to the sides, staying just slightly in front of the shoulders in the scapular plane.
– Lead the movement with your elbows, keeping thumbs slightly up and avoiding turning the shoulders inward.
– Raise until the upper arms reach about shoulder height, without shrugging or tilting the torso.
– Lower the arms along the same path under control until your hands return to your sides.
– Keep the movement smooth, with the torso, head, and ribs remaining still throughout.
– If you feel discomfort, reduce the range of motion and move only within a comfortable, controlled arc.
– Maintain active tension by “reaching” the fingertips away from the shoulders throughout the lift.
Sitting Lateral Raise On A Chair Beginner Introduction
The Sitting Lateral Raise on a Chair is a simple seated shoulder exercise that uses only the weight of the arms as resistance. Performed on a regular, non-rolling chair, it emphasizes lifting the arms out to the sides to challenge the outer portion of the shoulders while smaller shoulder muscles help guide and steady the joint. Muscles around the shoulder blades and upper back also contribute, helping the blades glide and rotate as the arms rise.
In this variation, the body stays upright and quiet while the arms travel outward and slightly forward, rising until the upper arms reach roughly level with the shoulders before returning along the same pathway. A gentle bend at the elbows, relaxed neck, and steady midsection create a calm, controlled feeling rather than a swinging motion. The seated position reduces the ability to use leg drive or torso swing, highlighting even work on both sides and smooth, consistent pacing, with a sense of length from shoulders to fingertips through every part of the movement.