Low-Impact Training Series: Seated Upper Body

Thus far in this low impact series you’ve completed exercises focused on targeting lower body as well as cardiovascular health!  In this final segment, we’ll explore some ways to strengthen and tone your upper body.  Grab those dumbbells or resistance bands, take a seat and let’s get going!

Before You Start:

Use any type of chair that allows you to move freely without restriction.  A kitchen chair would work great.  It is always recommended to do some light stretching to warm up the muscles before any physical activity.  For resistance, use 2 – 5 lb dumbbells or resistance bands. There is always the option of using common household items like a couple of water bottles or books of equal weight instead!   

Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

The Workout

This upper body routine is great for building lean muscle and adding tone to your arms and shoulders.  These exercises are designed to be effective low-impact movements that are easy on the joints and great for individuals who have certain limitations or are just starting a physical fitness regiment.  Most importantly, make sure that when lowering your arms or completing a movement you do so slowly for added resistance.  Any seasoned weightlifter will tell you there is immense value in building and toning muscle by utilizing a controlled descent or rep completion. 

Seated Military Press

Grab your dumbbells or resistance bands and sit straight up in your chair.  For added comfort or stability, you can opt to open your knees rotating them slightly outward.  Begin by raising your hands above your shoulders so that the weights are level with your neck.  From there, lift the weights above your head in a smooth, controlled motion and try to have the inside of the weights touch above your head once the arms are fully extended.  Make sure to lower the weights back down slowly to the original position and don’t just quickly drop your arms back down.

Repeat 3 times for 12 reps. For added intensity, increase the weight of your dumbbells.

Alternating Hammer Curls

Sit down straight in the chair, knees together facing forward and dumbbells in your hand.  Lower the weights to the side so that your arms are fully extended downward and your wrists are facing the side of your legs.  Make sure to keep your elbows tucked in at your side and stable through the entire motion – they should be locked to your obliques.  Begin a curling motion upward with one arm without twisting your wrist – for a hammer curl you’ll want the ends of the weights to come toward your shoulders.  Once at the top, reverse the movement to lower the weight back down and repeat with the opposite arm. 

Looking for more intensity? At the top of the curl motion hold for 5 seconds before lowering the weight.  Visualize that you’re squeezing a tennis ball on the inside of your elbow as you hold the position. 

Repeat 3 times for 12 reps.  For added intensity, increase the weight of your dumbbells.

Weighted Arm Circles

Begin by sitting in the chair, weights in hand and your arms hanging down at your side.  For this particular lift, you may not want to use any weight at all or simply scale down from what you’ve used for the other exercises.  Raise your arms out to the side with your elbows fully extended.  Begin by slowly doing small circles in a forward motion for a total of 20 and then repeat in a backward motion for another set up 20. 

Repeat 3 times with 20 forward and 20 backward circles for each set.

Note: If you have shoulder issues. Please do not add weights to this move. 

Tricep Extensions

Sit straight up in your chair with a weight in only one hand – start with the right.  Raise your right hand so that the weight is touching the back of your shoulder and your tricep is facing forward.  Keep your elbow locked in place, move the weight upward until your arm is fully extended, and slowly lower it back down.  This is another movement where a slow controlled motion both up and down is beneficial for building lean muscle.  Do 10 – 12 reps with the right arm and then repeat on the left side.

Repeat 3 times with 10 -12 reps with each arm.  For added intensity, increase the weight of your dumbbells.

Shoulder Flys

For this last exercise, sit in the chair with your knees together facing forward.  Make sure to keep your back straight and be mindful of your posture.  Grab a weight in both hands, lock your elbows to your side and lower the weight until your elbow and wrist are locked at a 90-degree angle at stomach level.  For those visual learners, picture a rock-em sock-em robot.  Keeping that 90-degree angle, raise your elbows and wrists outward upward like wings until they are at shoulder height.  Pause for 1 second and lower weights back down.

If you’re looking for extra intensity, try holding for 3 to 4 seconds at the top of the movement.

Repeat 3 times with 12 reps for each arm.  For added intensity, increase the weight of your dumbbells.

Bottom Line

These upper body exercises are a great, low-impact way to target those biceps, triceps, and shoulders.  Remember to use slow, controlled motions throughout the entire series to maximize resistance and results.  For more in this three-part series on seated low-impact exercises check out these lower body and seated cardio workouts. We hope you’ve discovered some new ways to incorporate physical fitness from the comfort of your favorite chair.