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Seated Arm Series

Both Repertoire Beginner Scapular Control & Arm Strength 3 steps

Three seated strap drills from the same seat and the same springs (1 Green or 1 Yellow, footbar Medium): lift the arms forward, draw them into a W, then extend the elbows. Shoulder setting comes first, then scapular retraction, then the triceps, and the carriage stays still throughout.

1. 1
   Foundation Seated Front Raises

   Beginner · Both

   Shoulder flexion against the straps comes first: the arms learn to move without the ribs lifting or the carriage drifting.

2. 2
   Progression W Raises

   Beginner · Both

   Keep the same seat and draw the arms into a W, adding scapular retraction to the shoulder-flexion path.

3. 3
   Peak Seated Triceps Extension

   Beginner · Both

   Elbows pinned to the ribs with only the forearms moving — the elbow extension that closes the arm series.

Steps are real exercises, so each one keeps its own setup, cues, and progressions — and this sequence can be dropped into a lesson as a single slot.