Step by step instructions, muscle activation and variants for the Seated Goalpost Arm Raise.
A seated postural drill: sitting tall on a bench, you raise both arms into a goalpost (W) position with the elbows bent at shoulder height and squeeze the shoulder blades together, then lower under control. It strengthens the upper back and rear shoulders that hold posture.
Common mistakes content is coming soon.
The Seated Goalpost Arm Raise 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.