Seated Ballerina
Expert Advice
Focus on extending through the fingertips to create a long line from your shoulders to your hands, engaging your chest and shoulder muscles.
How-to-do Steps
- Sit on a chair with your back straight and feet flat on the floor.
- Extend your arms overhead, keeping them close to your ears.
- Gently lean to one side, creating a 'C' curve with your body.
- Return to the center and then lean to the other side.
- Repeat the side-to-side movement while keeping your arms extended.
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Muscles Worked
Seated Ballerina primarily targets the Shoulders, Chest, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Chest30%
Traps30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Seated Ballerina work?
Seated Ballerina primarily targets the Shoulders, Chest, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Seated Ballerina?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Seated Ballerina suitable for beginners?
Seated Ballerina is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
