Step by step instructions, muscle activation and variants for the Sitting Step-Out Hands Up on a Chair.
A seated coordination and shoulder mobility exercise where you alternately step one foot out to the side while simultaneously raising both arms overhead. It improves shoulder range of motion, hip mobility, and overall body coordination.
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The Sitting Step-Out Hands Up 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.