Seated Arm Crossover On A Chair

Muscles worked

Setup

1. Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
2. Extend your arms out to your sides at shoulder height, palms facing forward.
3. Engage your core and maintain a tall spine, pulling your shoulder blades slightly back and down.

How to do it

1. Exhale as you slowly bring your arms forward and across each other in front of your chest in a wide arc.
2. Cross one arm over the other as far as comfortably possible, focusing on squeezing your chest muscles at the center.
3. Inhale as you return your arms to the starting side position with a controlled, 2-second tempo.
4. Alternate which arm crosses on top (e.g., right over left, then left over right) for each subsequent repetition.

Form checklist

• Keep your arms at shoulder height; do not let them drop toward your lap.
• Maintain a slight, soft bend in the elbows to protect the joints.
• Keep your torso stationary; avoid leaning forward or rounding your back as you cross.
• Ensure the movement is driven by the chest and shoulders, not by swinging the wrists.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing your inner chest muscles pulling your upper arms together.
• Pause for one second at the point of maximum crossover to maximize the peak contraction of the pectorals.

Make it harder

• Perform the movement with a 4-second eccentric (opening) phase to increase time under tension.
• Hold small water bottles or light household objects to add slight external resistance.

Frequently asked

What muscles does the seated arm crossover on a chair work?

The seated arm crossover on a chair primarily targets the deltoids and pectorals, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the seated arm crossover on a chair?

The seated arm crossover on a chair requires no equipment — just your body weight.

Is the seated arm crossover on a chair good for beginners?

The seated arm crossover on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Arm CrossoverIntermediate · deltoids and pectorals
• Around The World Lying On FloorIntermediate · deltoids and pectorals
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps