Exercise guide
Seated Open Wings
- Beginner
- Compound
- Rep-based
- Back
The Seated Open Wing is a postural exercise that targets the posterior deltoids and scapular retractors to improve shoulder health and upper body alignment. By using controlled horizontal abduction, it effectively engages the rhomboids and middle trapezius without the need for external resistance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet flat on the floor, hip-width apart.
- Maintain a neutral spine, lift your chest, and engage your core.
- Extend your arms straight out in front of you at shoulder height with your palms facing each other.
How to do it
- Exhale as you pull your arms out to the sides in a wide arc until they are in line with your shoulders.
- Squeeze your shoulder blades together firmly at the peak of the movement for one second.
- Inhale as you slowly return your arms to the starting position using a 2-second controlled tempo.
- Keep a very slight, soft bend in your elbows throughout the entire range of motion.
Form checklist
- Keep your shoulders depressed; do not let them shrug toward your ears.
- Ensure your torso remains stationary; do not rock forward or backward to create momentum.
- Maintain your arms at shoulder height throughout the movement arc.
- Keep your chin tucked slightly to maintain a neutral cervical spine.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are pulling against heavy resistance to maximize muscle fiber recruitment.
- Pause at the widest point and focus on pulling the bottom tips of your shoulder blades together and down.
Make it harder
- Hinge forward from the hips at a 45-degree angle to change the line of pull and increase the gravitational demand on the rear deltoids.
- Perform the movement with a 5-second isometric hold at the peak of each repetition.
Frequently asked
- What muscles does the seated open wings work?
- The seated open wings primarily targets the rhomboids and trapezius, and also works the biceps and forearms as secondary muscles.
- What equipment do you need for the seated open wings?
- The seated open wings requires no equipment — just your body weight.
- Is the seated open wings good for beginners?
- Yes. The seated open wings is a beginner-friendly movement and a strong foundation to build on.