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9-Minute Seated Arm and Shoulder Workout

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About This Workout
In this workout, Coach Nicole will lead you through a series of seated exercises that will help you tone your entire upper body and improve your flexibility.
  • Length: 9 minutes
  • Equipment: Dumbbells
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Arms (biceps, triceps, forearms), shoulders, upper back
  • Fitness Level: Beginner to intermediate
  • Impact: No-impact
  • Safety Precautions: Avoid exercising in an unstable chair or a chair with wheels.
  • Extra Tip: In addition to targeting your arms, be sure to engage your abs and core throughout every move.

Member Comments

  • This was great. Something I can do at home . Perfect for non weight bering exercise . Good upper body workout. I did the seated 9min. cardio work out also. I really got my cardio up. Thats what I really need to do. Thanks Nichole. - 4/16/2014 11:15:48 PM
  • This is just what I was looking for. Thank you. - 4/15/2014 7:37:05 AM
  • I thought this was good, but I used 5lb weights and found it a bit too heavy for the overhead parts (just beginning to work with weights) and couldn't find my 3 lb ones! I can sure feel it in the shoulders though! - 4/13/2014 11:21:52 AM
  • I love this workout, but I'm really irritated that it won't play at the moment. What's goin on? - 4/13/2014 9:28:08 AM
  • Great way to start back in to weight traing - 4/2/2014 2:00:25 PM
  • These are the kind of excersises I am looking for - 3/23/2014 4:11:16 PM
  • Thanks Nicole for the 9 minute workout. I didn't have weights handy but i felt like I had a good workout. My arms really felt it. - 3/20/2014 10:41:05 PM
  • Oh I really think I am going to like this one! - 3/20/2014 8:51:18 PM
  • Loved it! I did it at my desk, without weights. I have been having pain under my left shoulder blade for several days, and after I finished this, the pain was a little better. I plan to do this a couple of times a day without weights. When I get some weights, I will start using those with it! - 3/20/2014 10:46:01 AM
  • I really enjoyed this workout. - 3/20/2014 9:51:23 AM
  • Nice and quiet for a morning stretch workout. Must let everyone else sleep. :) - 3/19/2014 7:49:47 AM
  • I am an ACE certified personal trainer and Sr. Fitness specialist. I also have had MS since 1985 and work out 4-5 times per week. I was looking at your wheelchair exercises because some people in my MS group are wheelchair bound and cannot do exercises on their feet. Thanks for sharing exercise tips. I am a very motivated person. - 3/16/2014 3:18:36 PM
  • I am so ready to succeed this time. back on low-carb. I feel so good. Crazy for me because I have several chronic illnesses and hardly no exercise. This week I started a squat challenge with friends. I walked for an hour today and I JUST did these exercises. I am actually going to get out my tape measure tonight. Have not done that in 20 years. - 3/15/2014 12:31:19 AM
  • Great workout! I used 5 lb. weights and for me, that worked perfectly. I then did (without weights) 3 sets of the following circuit: 8 lunges (4 on each leg), 8 squats, and 15 calf raises using the wall for balance. This made it a 12 minute workout, as my current personal goal is at least 10 minutes of exercise 5 days a week. Total body workout. Feel great! - 3/13/2014 12:47:52 PM
  • Great Work out! This is the first timeto do this type so I did without the weights. - 3/12/2014 4:22:18 PM