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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

  • 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
  • I like this video,(seated upper body workout with weights) as I am a newcomer to
    Spark People. I tried to do pilates at first but found it too vigerous for me. Maybe
    later I'll try again. Fitbetty2 - 12/29/2014 5:47:14 PM
  • Great start for my morning! I love that I can do this workout in my office during my break- perfect fit for me. - 12/15/2014 11:44:11 AM
  • I Love this workout,it's very good. - 12/14/2014 4:07:09 PM
  • SUZTCO - Pin it! Or bookmark it and make a folder for your favorite workout bookmarks! - 11/24/2014 10:59:06 PM
  • I love this! Is there a way to save this and other sparkworkouts I like to use regularly to a "favorites" area for easier access???!!! If not... can you make one... pleaseeeeee!~!!!! :D - 11/20/2014 11:45:24 AM
  • It is a keeper for me to do!! - 11/18/2014 8:58:55 AM