Whether you have a lower-body injury or you just need to exercise from a seated position, this upper body workout has it all. You’ll target all the major muscles in the upper body including the chest, back, shoulders and arms, as well as the core.
Since you’re sitting down the entire time, you can’t rely on any momentum or assistance from your lower body, so your upper body has to do all the work.
🛒 This workout uses dumbbells and bands. Here is where you can get my preferred brands:
Assistance Bands: https://amzn.to/2UVE8fu
Bands with Handles: https://amzn.to/3euaZiu
The variety of moves in my seated upper body workout will keep your body guessing all while building strength and endurance. If you find any exercise doesn’t work for you, feel free to modify it, substitute something else, or skip it. Sit down on a bench, chair, step, or box, and grab a pair of dumbbells. Perform the following seated combination movement. Each movement should flow seamlessly into the next.
Seated upper body workout exercises:
- Warm up: seated arm jumping jacks, shoulder rotations, seated punches
- Band pull aparts
- russian twist
- Bent over row
- Seated biceps curl
- Chest press
- Seated tricep overhead extension
- Shoulder series – front raise, side raise, overhead raise, open and close
Repeat this circuit 2-3 times through for a longer upper body session, or do it once and congratulate yourself for making time for some movement medicine!
15 Min Seated Upper Body Workout with Weights (BUILD MUSCLE BURN!)
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Stay strong and keep moving my friends!
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