Seated Scissor Arms

Seated arms movement. Bring your arms up to shoulder height, then alternate arms up and down in a smooth, steady rhythm.

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: 235
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #141of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 3/5
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 your arms up to shoulder height, then alternate arms up and down in a smooth, steady rhythm.
Keep the movement relaxed and feel the shoulders and upper back gently loosen with each repetition.

About Seated Scissor Arms

Seated Scissor Arms alternates the arms upward and downward from around shoulder height. The seat stays steady while you practice the opposing arm rhythm.

What to focus on

Keep the shoulders relaxed as the arms exchange positions.
Control the lowering arm as well as the lifting one.

Make the movement smaller

Work below shoulder height and alternate through a small range.

A mistake to watch for

Rocking the torso to help the arms move. Lower the arm path and keep the seated base still.

Practice time and pacing

The app assigns 30 seconds to Seated Scissor Arms. 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 Strength & Twist, at step 1 of 16. It first appears on day 10 of the Seated Easy 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 Arm Circles

Arms

Difficulty 1/5Clarity 5/5

Extend both arms out to the sides and make slow, controlled circles.

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.