Step by step instructions, muscle activation and variants for the Seated Underhand Arm Circle on a Chair.
A seated shoulder mobility exercise that uses underhand (supinated) arm circles to warm up and mobilise all three heads of the deltoid. Performed on a chair, it is accessible to all fitness levels and works well as part of a warm-up or cool-down routine.
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The Seated Underhand Arm Circle 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.