20-minute Seated Dumbbell Workout
This workout, sourced from Health Publishing, is designed to be done entirely seated, focusing on proper form and muscle engagement. It’s great for those who prefer a lower-impact routine or have limitations that make standing exercises arduous. For an extra core challenge, consider performing the exercises on a stability ball instead of a chair.
Workout Structure:
* Warm-up: (Not explicitly mentioned,but recommended before starting - light cardio like arm circles and leg swings)
* Exercises: Perform each exercise for 3 sets of the specified repetitions.
* Cool-down: (Not explicitly mentioned, but recommended after finishing – gentle stretching)
Exercises:
1. Seated Dumbbell Curl (biceps)
* Reps: 10-12 per set
* How to:
* Sit upright on a chair, feet flat on the floor.
* hold a dumbbell in each hand, palms facing inward.
* Slowly curl the dumbbells towards your shoulders, rotating palms to face your torso. Keep elbows close to your body.
* Hold for 1-2 seconds, then slowly lower back to the starting position.
* Source: American Council on Exercise (ACE)
2. Seated Arnold Press (Shoulders)
* Reps: 10-12 per set
* How to:
* Sit upright, feet flat on the floor.
* Hold a dumbbell in each hand at chest level, palms facing your torso.
* Press the dumbbells overhead while rotating your hands until palms face forward.
* Finish with slightly bent elbows.
* Hold for 1 second, then return to the starting position.
* Source: International Sports Sciences association (ISSA)
3. Seated Bent-Over Row (Back)
* Reps: 10-12 per set
* How to:
* Sit on a chair,feet flat on the floor.
* Hold a dumbbell in each hand, palms facing each other.
* Hinge forward at the hips, keeping your back flat and parallel to the floor.
* Row the dumbbells towards the sides of your rib cage, squeezing your shoulder blades together.
* Keep your neck aligned with your back.
* Hold for 1 second, then slowly return to the starting position.
* Source: International Sports Sciences Association (ISSA)
4. Seated Dumbbell Triceps Extension (Triceps)
* Reps: 10-12 per set per arm
* How to:
* Sit upright, feet flat on the floor.
* Hold a dumbbell in one hand, fully extending your arm overhead. Stabilize with the other hand on your stomach.
* Slowly bend at the elbow, lowering the dumbbell behind your head to a 90-degree angle.
* Pause, then press the weight back overhead, keeping a slight bend in your elbow at the top.
* Switch sides and repeat.
* Source: International Sports Sciences Association (ISSA)
5. Seated Dumbbell calf Raise (Calves)
* Reps: 12-15 per set
* How to:
* Sit upright, feet flat on the floor.
* Place dumbbells upright on your knees or horizontally across your thighs.
* slowly lift your heels off the floor, coming up on your toes and squeezing your calves.
* Hold for 1 second,then lower your heels back to the floor.
* to increase intensity: Place the balls of your feet on a slightly elevated surface (box, yoga block, books) and let your heels drop as low as possible.
* source: American Council on Exercise (ACE)
Vital Considerations:
* Weight Selection: Choose a weight that allows you to maintain proper form throughout the entire set.
* Form over Quantity: Prioritize correct technique over lifting heavy weights.
* Listen to Your Body: Stop if you experience any pain.
* Breathing: Exhale during the exertion phase of each exercise.
