The trapezius and deltoids are the main muscles of the shoulders. If you were to look at someone from behind, the traps would be seen at the top of the collar bones and the deltoids would be seen on the rounded part of the shoulders. Working those muscles from a seated position takes away the ability to swing your hips and get momentum with your exercises. Workout chairs, weight benches, stability balls and regular chairs are good objects on which to sit for exercises.
Presses
Front, or military, presses predominantly work the anterior, or front, delts. To do this exercise, hold a barbell or two dumbbells at upper chest height with your palms facing forward. In a steady motion, push the weights straight above your head until your arms are almost locked out, lower them back down and repeat. If you do this exercise on a workout chair, you have the convenience of a backrest. However, if you choose to do this on a ball or weight bench, you have no support. For that reason, make extra sure you keep your core tight and back straight throughout. With any chair exercise, have a spotter on hand for assistance.
Shrugs
Shrugs target the trapezius muscles as well as smaller muscles in the lower part of the neck. When this exercise is done standing, a barbell or special diamond-shaped bar is generally used. From a seated position, you will need dumbbells. While sitting on the workout chair, hold the dumbbells straight down at your sides and elevate your shoulders straight up. Slowly lower your arms and repeat. When doing these, keep your arms perfectly straight and squeeze your traps forcefully at the top of the movement.
Lateral and Front Raises
Lateral raises work the lateral, or medial, delts, and front raises work the anterior delts. To do lateral raises, sit on the workout chair and hold the dumbbells down at your sides with your palms facing in. In a steady motion, raise the weights up to your sides until your arms parallel the floor. Slowly lower the dumbbells and repeat. Keep your arms straight throughout. To do front raises, get into the same starting position as lateral raises. In a steady motion, lift the weights straight in front of you in an arcing motion and twist your wrists so your palms face down. Once your arms parallel the floor, lower the weights and repeat.
Revese Flys
A reverse fly targets the rear delts, also known as the posterior delts. This exercise requires a resistance band and a training partner. While sitting on an exercise ball, hold the handles straight in front of your chest with your arms fully extended. Have your partner grab the center of the band and pull back to get the slack out. While keeping your back straight and core tight, pull the handles out to your sides until you form a straight line with your arms. Slowly move your arms back to the starting position and repeat. When doing these moves, keep your palms in a hammer grip position. Your thumbs will be facing up.
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