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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! 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
  • WOW I DID THE 9 MIN SEATED WORK OUT IT WAS GREAT AND YOU CAN REALLY FEEL IT, IM DOING IT AGAN TOMORROW - 1/27/2015 12:41:02 PM
  • Thank you. I feel so much better that there are seated exercise videos. I can do these and it encourages me to keep going. - 1/21/2015 11:23:25 AM
  • EXCELLENT~ Thanks Nichole - 1/18/2015 12:18:42 PM
  • perfect for me i will be doing this one on sundays - 1/16/2015 5:45:24 PM
  • Did this video with 3 lb weights. What a great way to get in my 10 minutes for my daily challenge! - 1/5/2015 8:05:46 PM
  • Started with heavy weights...immedia
    tely switched to NO weights (instead of giving up!)
    I will stay at the No weight level for this week and then work up to 1-2lbs.

    I am just happy that I have exercised for 9 whole minutes today. Beats zero that is for sure!
    Marblelux - 1/5/2015 10:26:20 AM
  • This is a great seated workout! I am stuck at my desk all day on Sundays and so I need something to still get my exercise in. I pair this one with the "11 Minute Seated Cardio" video. I usually walk around the building and use the stairwells during the week, but Sunday always gets neglected lol Thanks SparkPeople for this perfect workout! - 1/4/2015 11:48:49 AM