Doing dumbbell exercises from a seated position helps take the pressure off your joints.
The Takeaway This 20-minute seated dumbbell workout is designed for individuals with limited mobility. It strengthens major muscle groups throughout the body without adding stress to the joints. As with starting any new dumbbell workout, it’s important to contact your healthcare provider before attempting it, especially if you have ongoing health concerns or conditions. Never push through pain. Listen to your body’s signals and modify movements as needed to prevent injury.
If you have limited mobility, performing seated strength training exercises can be a safe and effective way to build muscle while improving your overall balance and flexibility and reducing stress on your joints, according to Harvard Health Publishing . These stabilized exercises can also help you prioritize proper form and muscle engagement, ensuring you reap the biggest benefits from your workouts. Try the 20-minute dumbbell workout below — no standing required. For an additional challenge, sit on a stability ball instead of a chair to help engage your core as you practice good posture. 1. Seated Dumbbell Curl
The seated dumbbell biceps curl is a classic exercise that helps build arm strength, according to the American Council on Exercise (ACE) . Sit upright on a chair with your feet flat on the floor at a comfortable distance apart. Hold one dumbbell in each hand by your sides with your palms facing inward. Slowly curl the dumbbells toward your shoulders while rotating the palms of your hands until they are facing your torso. Your elbows should move out only slightly as you rotate the palms of your hands throughout the movement. Hold for a second or two before slowly lowering the dumbbells back to the starting position. Complete three sets of 10 to 12 reps. 2. Seated Arnold Press
The seated arnold press is another effective upper body exercise that targets the shoulders, according to the International Sports Sciences Association (ISSA) . Sit upright with your feet flat on the floor at a comfortable distance apart. Hold a dumbbell in each hand at chest level with your palms facing your torso. Press the dumbbells overhead while rotating your hands until your palms are facing forward. Finish at the top with your elbows slightly bent. This position takes the pressure off your joints and ligaments. Hold for one second before returning to the starting position. Complete three sets of 10 to 12 reps. 3. Seated Bent-Over Row
Bent-over rows can be performed from a standing or seated position with a variety of weight options to target the muscles in the middle and upper back, according to the ISSA . Sit on a chair with your feet flat on the floor. Hold a dumbbell in each hand with your palms facing each other. Hinge forward at the hips so your back is flat and parallel to the floor (or as close to parallel as possible). Extend your arms toward the floor without touching it. Row the dumbbells toward the sides of your rib cage, squeezing your shoulder blades together. Keep your neck aligned with your back, being careful not to arch your spine. Hold the dumbbells at the top for a second before slowly returning them to the starting position. Complete three sets of 10 to 12 reps. 4. Seated Dumbbell Triceps Extension
Another exercise that can be performed either from a standing or seated position, the dumbbell triceps extension is an effective way to isolate and strengthen the triceps muscle, according to the ISSA . Sit upright with your feet flat on the floor at a comfortable distance apart. Hold a dumbbell up in your left hand, fully extending your arm so that the weight is overhead. You can stabilize yourself by placing your right hand across the front of your stomach. Slowly bend at the elbow and lower the dumbbell behind your head until it’s level with your ear (or as low as possible), making a 90-degree angle with your left arm. Pause for a second and then press the weight back overhead. Make sure you have a slight bend at the elbow at the top of the movement. Complete three sets of 10 to 12 reps before switching sides. 5. Seated Dumbbell Calf Raise
The final move of this workout activates the legs, targeting the calf muscles, which are essential for daily movements like walking, according to the ACE . Sit upright with your feet flat on the floor at a comfortable distance apart. Stand the dumbbells upright on the tops of your knees or rest them horizontally across the lower section of your thighs. Slowly lift your heels off the floor, coming up on your toes as high as you can and squeezing your calves at the top of the movement. Hold for a second before lowering your heels to the floor and back to the starting position. Complete three sets of 12 to 15 reps. To increase the intensity of this exercise, place a small box, a yoga block, or some books on the floor. Rest the balls of your feet on the edge of the flat surface you’re using, and let your heels drop to the floor as far as you can before lifting them up into each calf raise, increasing the range of motion of the exercise.
You Can Do This Entire Full-Body Dumbbell Workout Sitting Down
