Strengthen your arms and upper body in a seated position with this 30-minute workout from ISSA-certified personal trainer Maria Rabaino. She created this 12-move resistance band workout for fellow folks in a wheelchair, but it works for anyone sitting in a chair or on a bench. These are basic, yet effective moves that are broken down into three supersets to really fatigue your muscles. If you’re used to working with dumbbells or doing bodyweight moves, there’s nothing like the burn you get from using resistance bands! Rabaino used a pull-up band, but any long resistance band will work.
30-Minute Seated Resistance Band Arm Workout
Equipment needed: long resistance band
Directions: After warming up the upper body with a minute each of seated arm circles and trunk twists, complete the three supersets below for three rounds each, taking a minute to rest between each superset. Read on for directions on how to do each exercise. When you’re done with the workout, cool down with some light upper-body static stretches.
Superset 1: Perform 3 times | |
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Band Pull Apart | 12 reps |
Chest Press | 12 reps |
Bent-Over Single-Arm Reverse Fly | 12 reps per side |
Rest for one minute.
Superset 2: Perform 3 times | |
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Bicep Curl | 12 reps |
Shoulder Front Raise | 12 reps |
Chest Raise | 12 reps |
Rest for one minute.
Superset 3: Perform 3 times | |
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Single-Arm Shoulder Press | 12 reps per side |
Core Twist | 12 reps per side |
Tricep Extension | 12 reps per side |
Source: Pop Sugar