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

  • Thank you for being here in video format. i have stuck with this w/o and your core w/o and I have lost 8 inches total around my body. Thanks for the guidance. I needed that. - 11/16/2015 6:19:53 PM
  • Being confined to a wheelchair, this is great to build up my upper body strength. Thank you Coach Nicole. - 11/5/2015 12:45:47 PM
  • It would be a good idea to write this workout down, in case you do not have access to internet sometime. Don't let that be an excuse to NOT w/o.:) - 11/4/2015 7:16:33 PM
  • I was able to increase my weights today. Felt good!
    Does anyone know what size weight Coach Nicole is using in this video? And is there a safe weight limit. It seems like more than 5 lbs would not be good. - 11/2/2015 4:55:59 PM
  • I broke my foot about 5 weeks ago and still haven't been able to put any weight on it. I found this video and have been doing it almost every day, I love that I can still be a little bit active while I am having to sit around and wait for my body to heal! - 10/28/2015 3:28:22 PM
  • Second time I've done this work out - really feel it working. - 10/19/2015 11:03:14 PM
  • Awesome workout. I am starting with 2 pound weights. Easy to do while you wait for a page to load or read an article. - 10/19/2015 1:00:30 PM
  • Wow that was great! Started with 5 lb and needed to downgrade to 3lb, but feel good about the awesome sequence and clarity of the video. This is EXACTLY what I've been looking for, a compact, manageable workout that has challenge but is DOABLE no matter what. I really appreciate your limiting it to upper body....with bad knees, this felt like it was made to order! Thanks spark people for getting me started again!! - 10/18/2015 5:00:35 PM
  • Increased to 2 lb weights. Felt good! - 10/12/2015 10:07:56 PM
  • completed again! I'm only using 1 pound weights and I can feel it. I get tempted to go higher in poundage but I'm not going to. If I can both FEEL it, AND DO it, I will more likely STICK TO it, and get results. Right? - 10/7/2015 4:21:03 PM
  • My favorite video ! - 10/3/2015 9:19:32 PM
  • I love this video! I don't have dumbbells but I have 4lb. weight balls. Worked great! - 10/3/2015 2:42:09 PM
  • Completed again. :) - 10/2/2015 7:08:32 PM
  • completed. Love this handy workout. - 9/30/2015 11:09:22 PM
  • Another great w/o. Thank you so much. These little short, seated videos are making me successful. They are getting me moving during the day at the times I normally wouldn't be. - 9/25/2015 11:24:39 AM