Strengthen your arms and upper body in a seated position with this 30-minute workout from ISSA-certified personal trainer Maria Rabaino [1]. 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 [2] and trunk twists [3], 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 | |
|---|---|
| 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 | |
|---|---|
| Bicep Curl | 12 reps |
| Shoulder Front Raise | 12 reps |
| Chest Raise | 12 reps |
Rest for one minute.
| Superset 3: Perform 3 times | |
|---|---|
| Single-Arm Shoulder Press | 12 reps per side |
| Core Twist | 12 reps per side |
| Tricep Extension | 12 reps per side |
Superset 1: Band Pull Apart
- Hold the band with your arms straight out in front of you at chest level, palms facing down.
- Without bending your arms, pull the band apart until it hits your chest. Then bring your hands back together. This counts as one rep.
- Perform 12 reps.
Superset 1: Chest Press
- Place the resistance band behind your shoulder blades and over your arms, holding the ends of the band with your hands. The elbows will be bent behind you.
- Press your hands forward so they're at chest level. This counts as one rep. Bend your elbows and bring the hands back to the starting position to complete one rep.
- Perform 12 reps.
Superset 1: Bent-Over Single-Arm Reverse Fly
- Hold one end of your resistance band at the front of your chair with your left hand. This is to pin the band down and help you hold yourself up since you will be leaning forward.
- While leaning forward, grab the other end of your resistance band with your right hand and extend your arm straight out to the side.
- Lower your hands back to the starting position to complete one rep.
- Perform 12 reps on each side.
Superset 2: Bicep Curl
- Place the resistance band under your feet. Hold each end of the band with your hands.
- Keep your elbows at your sides as bend both, pulling your hands toward your shoulders.
- Lower the hands back down to complete one rep.
- Complete 12 reps.
Superset 2: Shoulder Front Raise
- Place the resistance band under your feet. Hold each end of the band with your hands.
- Lift your arms straight out in front of you with your palms facing down. Then lower your arms. This counts as one rep.
- Adaption: if you can't raise both arms in front of you, do one arm at a time, so you can hold yourself up with the other arm.
- Perform 12 reps.
Superset 2: Chest Raise
- Place the resistance band under your feet. Hold each end of the band by your knees with your palms facing up.
- Lift your arms straight and down. This counts as one rep.
- Adaption: if you can't raise both arms in front of you, do one arm at a time so you can hold yourself up with the other arm.
- Perform 12 reps.
Superset 3: Single-Arm Shoulder Press
- Attach the band to the right side of your wheelchair as shown, or underneath your right foot to pin the band in place.
- Hold the other end of the resistance band behind your right arm, with your elbow bent and your hand by your shoulder.
- Straighten your right arm, pushing the band up. Then lower your hand to complete one rep.
- Perform 12 reps on each side.
Superset 3: Core Twist
- Loop your resistance band to your chair as shown. If you don't have a loop band, you can step on one end with your right foot.
- Start by holding the resistance band by your knees.
- Twist your torso to the opposite side as you lift both hands up to your chest.
- Lower the band back to the knees to complete the rep.
- Perform 12 reps on each side.
Superset 3: Tricep Extension
- Attach your band to the right side of your wheelchair as shown or underneath your right foot to pin the band in place.
- Lean forward and hold the other end of your band at your side with your right hand, bending the elbow behind you.
- Keeping the elbow in place, straighten your arm behind you. Then bend the elbow and bring it back to complete one rep.
- Perform 12 reps on each side.