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Seated Shoulder Waves

Step by step instructions, muscle activation and variants for the Seated Shoulder Waves.

EasyFront shouldersSide shoulders

About this exercise

A seated shoulder mobility drill where you create a smooth wave-like motion through the shoulder girdle, alternately elevating and depressing each shoulder in a flowing sequence. It improves neuromuscular coordination, loosens the upper trapezius and neck, and enhances dynamic shoulder mobility.

How to Perform

  • Sit upright on a chair or the floor with your arms relaxed at your sides
  • Begin by lifting one shoulder up toward your ear
  • As that shoulder drops, smoothly raise the opposite shoulder to create a wave
  • Continue alternating shoulders in a fluid, rolling motion
  • Keep the movement continuous and rhythmic, like a wave traveling through your shoulders
  • Maintain an upright spine and relaxed neck throughout
  • Perform for the desired duration or number of repetitions per side

Muscle Activation

Primary
Front shouldersSide shoulders
Secondary
Trapezius

About the Seated Shoulder Waves

The Seated Shoulder Waves 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.

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