Step by step instructions, muscle activation and variants for the Seated Open Up and Under Swing on a Chair.
A seated thoracic rotation and shoulder mobility drill performed on a chair. The movement combines an opening rotation of the upper body with a swinging motion of the arm under the torso, improving thoracic spine mobility, oblique flexibility, and shoulder range of motion.
The Seated Open Up and Under Swing on a Chair 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.
