Shoulders · Bodyweight
Seated Shoulder Waves
How to do the seated shoulder waves, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall with your arms out in front of you. Drive your shoulders and arms up and down in alternating waves, keeping a steady rhythm and constant motion. Hold an upright posture as your shoulders work.
- 1Shoulders and front delts working through each wave
- 2Upright posture held throughout
- 3Constant, fluid motion with no slack
Common mistakes
- Do not slouch or round your back
- Avoid jerking the arms in a choppy way
- Do not let your shoulders creep up toward your ears
Muscles worked
The seated shoulder waves mainly works the front delts, with the side delts and upper traps assisting.
- Front DeltsPrimary
- Side DeltsSupport
- Upper TrapsSupport
- ForearmsMinor
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Rear DeltsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the seated shoulder waves for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.