Seated Fist Curl

Seated arms movement. Make gentle fists and curl your hands toward your shoulders, then swing elbows out and up.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 1,133
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #122of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: Chair

Focus zonesArms

How to do it

Make gentle fists and curl your hands toward your shoulders, then swing elbows out and up.
Reverse the sequence using an inhale or exhale per movement to remain in control.

About Seated Fist Curl

Seated Fist Curl starts with a hand curl toward the shoulders, then moves the elbows out and up before reversing. It involves both elbow bending and a change in upper-arm position.

What to focus on

Keep the fists gentle rather than tightly clenched.
Reverse the stages in order without dropping the hands.

Make the movement smaller

Keep the elbows low and practice the curl first.

A mistake to watch for

Lifting the shoulders with the elbows. Shorten the upward phase and relax before repeating.

Practice time and pacing

The app assigns 30 seconds to Seated Fist Curl. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Chair Legs, at step 2 of 14. It first appears on day 2 of the Seated Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.

Read about this practice

Alternatives in the app

Compare the instructions and movement demands before choosing a replacement.

Seated · Chair

Seated Curl Press

Arms

Difficulty 2/5Clarity 4/5

Start with your fists down by your sides, curl your hands toward your shoulders, then press both arms overhead before reversing the movement to starting position.