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

  • 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
  • I've had to be off my feet for awhile so this has been a Great find! I will continue doing this even when I am back on my feet. - 9/22/2015 8:57:33 PM
  • Thank you. I've needed ideas like this. I've had a bad 'body' year and ache in different ways, including a new bone spur thing in my feet. I was glad to see this. Felt good to accomplish something while not crying about my feet! :) - 9/15/2015 12:12:53 AM
  • Thanks for another great video! Really enjoyed this workout. - 9/7/2015 7:35:25 PM
  • Recovering from a knee injury, this video is awesome! Thanks! - 9/6/2015 11:45:40 AM
  • Recovering from knee surgery. This video has been a life saver for me. Thank you - 9/5/2015 7:51:41 AM
  • Well my kids lost one of my dumbbells so I had to do one side and then restart the video and do the other. I guess I got twice the workout thanks to the "Wildbunch", LOL. - 9/2/2015 5:46:58 AM
  • Sometimes I have to sit at my desk and bringing a few weights would be helpful using this video. Very well done! - 8/17/2015 9:33:13 PM
  • I think this set of chair exercises is exactly what I need and it's great that calories burned are trackable. However, I am wondering if there is a way to bookmark so I can get to it quickly. If I have to repeatedly search through the site to get to these videos I probably won't do it. - 8/11/2015 2:30:15 PM
  • This was perfect for me! I am receiving chemotherapy, and I am often tired and achy, but want to work out. This allowed me to exercise without over exerting myself. Great start to my day! - 7/31/2015 8:39:00 AM