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

  • Good afternoon, ths is my second tme doing this one , and i love it. I will do it at last three times a week. - 3/20/2015 12:25:21 PM
  • i really like this, i be looking for soeting lig ths t hlp toe up my arms. I will try to do this at least three times a week! I love this site, i am so glad i found it! - 3/14/2015 8:17:37 PM
  • I thought I saved this workout, but I don't know where Sparkpeople put it? Any ideas? I really like this video and want to do it often.
    - 3/12/2015 6:10:27 PM
  • I love this one! Like Dorothy I will try this 3 times a week. - 3/10/2015 9:57:51 PM
  • I loved this !!! I'm going to try to do this three times this week. - 3/9/2015 8:45:41 AM
  • Just completed workout for the first time.It was just what I was looking for to get started. Will definitely keep doing this one. - 3/6/2015 12:36:56 PM
  • Thanks for the sit-down workout! I am just getting back into exercising and my knees don't bend very well, so my workouts are limited. - 3/2/2015 6:25:08 PM
  • This was great! I am surprised that I felt it! Can't wait to try another video. - 2/21/2015 9:10:39 AM
  • This was a good sitting down exercise. I really felt it in my upper body !! - 2/11/2015 11:31:15 AM
  • I didn't expect to feel this workout, but I definitely did. Totally doable, but more than a walk in the park. Love it. - 2/9/2015 7:56:46 PM
  • This video has been very helpful for me. I use a 3 lb weight and some of these exercised really push me; It's great! I hurt my ankle and while I am resting it, I love these seated workouts. It keeps me motivated to keep working out instead of having to completely stop.

    I hope some more varieties of seated or modified workouts might be coming? Thanks, Coach Nicole! - 2/7/2015 10:35:15 PM
  • I have been watching for videos that have exercises especially for rotator cuff injuries but this one has lots of arm movements above the head which I am not supposed to do. It would be awesome to see some of your videos specifically for rehabilitation. - 2/6/2015 8:52:39 PM
  • For the last year, I have been looking for a private trainer. I am disabled with severe spinal problems. I asked doctors, physical therapist etc. The ones at the gym are qualified to be a trainer for many healthy heavy people. But all were not trained to work with the physical problems of spinal stenosis, back trauma, neck trauma & severe pain.

    After, watching & doing this video (and a few others), I found my personal trainer & she comes right to my house. Thank You Spark - 2/5/2015 11:12:25 AM
  • Love this workout. I do it three times one week two the next week and keep rotating, along with my daily workouts. - 1/30/2015 10:28:56 PM
  • I like this video. I can really feel the effects of the 9 minute workout. Looking for more of these seated workout videos. - 1/30/2015 11:24:36 AM