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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

  • Can't reach all the way to the floor but I can do this even with my hip limitations. Tried it with three pound weights, I think I'll do it with 1lbers for a while, have to build to the 3lbers, wasn't as controlled as I would have hoped. - 9/4/2014 11:42:25 AM
  • First day of trying to get back into exercising. Have bad back and stiff.
    This seated chair exercise was great! I feel like I can do this!
    Thanks - 9/1/2014 1:28:16 PM
  • Had to do it without the weights, but hopefully I can find my hand weights soon and try it again, make it work even more! Great routine! Definitely will be doing this one again! - 8/16/2014 11:49:19 PM
  • quite an upper body workout that is quick and not at all easy for me at this time - 8/14/2014 4:15:23 PM
  • thanks so much for this strenuous, comprehensive, quick exercise which targets the entire upper body, and most of all can be done on the run. - 8/7/2014 11:48:05 AM
  • This is great thank you. It works well. - 8/6/2014 6:17:38 PM
  • I love this video! I can feel it working my arms, and it makes me feel successful to be able to finish it! - 7/26/2014 3:28:54 PM
  • Can I just say that this is exactly what I have been looking for? I keep a light pair of weights under my desk, and now I have a great workout that takes the ho-hum out of the usual curls. I am going to share this with all of my desk-bound colleagues! Thank you! - 7/20/2014 11:04:51 AM
  • I enjoy doing this exercise I could do it everyday,thanks coach. - 7/19/2014 5:36:57 PM
  • I really like this video. It is a place where i am able to begin and work up to the level on the video without the risks involved with jumping around as I am a senior trying to get back into shape. This is encouraging. Thank you - 7/12/2014 11:18:50 AM
  • I love this video. I've never worked on my upper body before and I love that I can do it easily at my desk on my lunch break. - 7/7/2014 8:22:37 PM
  • Since hurting my shoulder/neck I have not been able to do this video. Was able to do today with some modifications. YAH!! - 7/2/2014 7:12:33 PM
  • I love this workout,I also did it with my BIL wife and she likes it too,thanks coach. - 7/1/2014 8:36:43 PM
  • Thanks Nicole! Good upper body workout. Enjoyed the stretching too, as well as the reminders to keep the core engaged. - 6/26/2014 10:32:05 PM
  • Awesome workout thank you! - 6/26/2014 10:02:03 PM