Seated Front and Back Arm Hold Right

Seated arms movement. Reach your right arm forward and your left arm back, then hold the position with a tall posture.

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: 1,592
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #109of 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: 4/5
Time: 30 sec
Equipment: Chair

Focus zonesArms

How to do it

Reach your right arm forward and your left arm back, then hold the position with a tall posture.
Feel the muscles around your shoulders working to keep both arms steady while keeping your breathing relaxed.

About Seated Front and Back Arm Hold Right

Seated Front and Back Arm Hold Right holds the right arm forward and the left behind. This is a sustained opposite-arm position rather than an alternating swing.

What to focus on

Keep the shoulders comfortably level.
Continue breathing while holding the position briefly.

Make the movement smaller

Keep both arms lower and shorten the front and rear reaches.

A mistake to watch for

Twisting the entire torso to push the back hand farther. Reduce the rear reach.

Practice time and pacing

The app assigns 30 seconds to Seated Front and Back Arm Hold Right. 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 4 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

Forward Punching

Arms

Difficulty 2/5Clarity 5/5

Create a fist with your hands and punch straight ahead one arm at a time with smooth, controlled movements.