Seated Overhead Reach & Pull
The seated overhead reach and pull is a bodyweight shoulder and upper back exercise targeting the deltoids. Alternating between a full overhead reach and a downward pull engages the shoulders, traps, and lats, making it an effective mobility and activation drill for the upper body.
How to do it
- Sit upright in a chair or on the floor with your feet flat and your back straight.
- Raise both arms overhead, extending them fully and reaching as high as possible.
- Hold the top position for a moment, then pull both elbows down toward your sides as if pulling a bar to your chest.
- Squeeze your shoulder blades together at the bottom of the pull.
- Extend your arms back overhead and repeat for the desired number of repetitions.
Form cues
- Sit tall with your feet flat on the floor.
- Reach your arms straight up toward the ceiling.
- Pull your elbows down actively toward your ribs.
- Squeeze your shoulder blades together gently at the bottom.
Breathing: Inhale as you reach your arms overhead, and exhale smoothly as you pull your elbows down toward your sides.
Common mistakes
- Arching the lower back excessively while reaching up, because it strains the spine instead of isolating the shoulders.
- Rushing through the movement without pausing, which reduces the active mobility benefits.
- Shrugging the shoulders up toward the ears, as this creates neck tension rather than engaging the upper back.
Muscles worked
Primary: delts. Secondary: traps, lats.
Suggested sets & reps
Get fitter
2–3 sets × 10–12 reps, rest 60 s
Lose weight
2–3 sets × 12–15 reps, rest 45–60 s
Build muscle
3 sets × 10–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort, reduce your range of motion or ease off the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Can I do this exercise if I have tight shoulders?
Yes, just reach as high as comfortable without forcing the movement, and stop if you feel any sharp pain.
How often should I do this mobility drill?
You can include it daily as part of your morning routine or as a warm-up before upper body movements.
Do I need a chair with a backrest?
A standard chair or sitting upright on the floor both work well as long as you maintain a straight spine.