Step by step instructions, muscle activation and variants for the Seated Open Wings.
A bodyweight mobility drill performed from a seated position where you actively retract the shoulder blades and open the arms wide like wings, strengthening the upper back and rear deltoids while improving thoracic posture. It is an effective corrective exercise for rounded-shoulder posture from prolonged sitting.
Common mistakes content is coming soon.
The Seated Open Wings is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.