Seated Fist Raise

Seated arms movement. Bring both fists up to shoulder height with a bend in your elbow, then raise them above your head.

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: 585
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #132of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 2/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: Chair

Focus zonesArms

How to do it

Bring both fists up to shoulder height with a bend in your elbow, then raise them above your head.
Keep your chest lifted and move with control to build strength through the shoulders and upper arms.

About Seated Fist Raise

Seated Fist Raise lifts bent arms to shoulder height and continues upward above the head. Both arms follow the same broad path while you maintain an upright seated position.

What to focus on

Keep the chest comfortably lifted without arching.
Control the return from the highest comfortable position.

Make the movement smaller

Stop the raise below overhead height and keep a soft elbow bend.

A mistake to watch for

Pushing the head forward to make room for the arms. Lower the reach and keep the head neutral.

Practice time and pacing

The app assigns 30 seconds to Seated Fist Raise. 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

It first appears on day 6 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.