Shoulders · Bodyweight
Sitting Stepout Hands-up on a Chair
How to do the sitting stepout hands-up on a chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit tall on a chair with arms raised overhead. As you press your arms up and out, step one foot out to the side and back in, alternating feet while keeping your hands high. Keep a steady, marching rhythm.
- 1Feel your shoulders work to keep your arms pressed overhead
- 2Stay tall through your spine as your feet step out and in
- 3Brace your core to stabilize each step
Common mistakes
- Don't let your arms drift forward or drop
- Don't arch your lower back to keep the arms up
- Don't slouch as you step
Muscles worked
The sitting stepout hands-up on a chair mainly works the front delts, with the upper traps, side delts, triceps, upper abs, lower abs, and hip flexors assisting.
- Front DeltsPrimary
- Upper TrapsSupport
- Side DeltsSupport
- TricepsSupport
- Upper AbsSupport
- Lower AbsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the sitting stepout hands-up on a chair 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.