Seated Side Wing Sweep

Seated arms movement. Sweep both arms up in front of you, then back down onto your lap in a flowing motion.

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: 1,496
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #115of 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: 3/5
Time: 30 sec
Equipment: Chair

Focus zonesArms

How to do it

Sweep both arms up in front of you, then back down onto your lap in a flowing motion.
This helps improve shoulder mobility while encouraging an open, upright posture.

About Seated Side Wing Sweep

Seated Side Wing Sweep lifts both arms in front and returns the hands to the lap. Keep the torso facing forward and the feet grounded throughout the lift. Follow the lowering all the way to a soft landing before the next repetition.

What to focus on

Let the shoulders stay comfortable through the raise.
Finish the lowering gently on the lap.

Make the movement smaller

Lift the hands only partway and shorten the arc.

A mistake to watch for

Dropping the hands quickly after the lift. Control the whole return before repeating.

Practice time and pacing

The app assigns 30 seconds to Seated Side Wing Sweep. 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 Wake-Up, at step 12 of 14. 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.