You Can Do This Entire Full-Body Dumbbell Workout Sitting Down

If you have limited mobility, low-impact workouts are a great way to build muscle without putting additional stress on your joints. Exercising while seated is a safe and effective way to train multiple muscle groups while improving your posture and range of motion.

In fact, progressing from seated to standing exercises is a good goal to set for yourself as you become stronger and more flexible. Doing seated strength exercises not only ensures you're engaging the right muscle groups, but that you’re supported as you prepare for the transition.

For example, when you're performing a squat, you need to engage your glutes to take a seat and stand back up. If you're doing a seated overhead press, you're learning how to recruit your core and upper-body muscles to push the weight overhead, instead of using your lower body.

Here's a 20-minute dumbbell workout you can do entirely sitting down. For an added challenge, sit on a stability ball instead of a chair. This will allow you to practice good posture and engage your core.

Move 1: Seated Dumbbell Curl

Area it works: Arms

1. 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, palms facing in.
   
2. Slowly curl the dumbbells toward your shoulders while rotating the palms of your hands until they are facing you. Your elbows should move only slightly as you rotate the palms of your hands throughout the movement.
   
3. Hold for a count of one before slowly lowering the dumbbells back down to the starting position.
   
4. Do three sets of 10 to 12 reps.

Move 2: Arnold Press

Area it works: Shoulders

1. 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 you.
2. Press the dumbbells overhead while rotating your hands until your palms are facing forward.
3. Finish at the top with your elbows slightly bent. This position takes the pressure off your joints and ligaments.
4. Hold for one second before coming back down to the starting position.
5. Do three sets of 10 to 12 reps. (Fun fact: This exercise is named after its creator, Arnold Schwarzenegger.)

Tip

If you don't have the joint mobility to rotate your palms forward while performing the exercise, do it without rotating your palms and press the dumbbells directly overhead with your palms facing you throughout the movement. Once your joint mobility increases, you should be able to switch it up.

Move 3: Seated Bent-Over Row

Area it works: Back

1. Sit on a chair with your feet flat on the floor. Hold a dumbbell in each hand with your palms facing each other.
2. 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.
3. Row the dumbbells toward the sides of your rib cage, squeezing your shoulder blades together. Keep your neck aligned with your back, making sure not to arch your spine.
4. Hold the dumbbells at the top for a second before slowly returning them to the starting position.
5. Do three sets of 10 to 12 reps.

Move 4: Seated Dumbbell Triceps Extension

Area it works: Arms

1. Sit upright with your feet flat on the floor at a comfortable distance apart. Hold a dumbbell up in your left hand with your palm facing the back of your head.
2. Fully extend your arm so that the weight is overhead. You can stabilize yourself by placing your right hand across the front of your stomach.
3. Slowly bend at the elbow and lower the dumbbell behind your head until it is level with your ear (or as low as possible), making a 90-degree angle with your left arm.
4. 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.
5. Do three sets of 10 to 12 reps before switching sides.

Tip

If you are struggling to lower the dumbbell behind your head because of mobility issues, you can do this exercise by lowering the dumbbell in front of your face. Do what feels comfortable and never continue a movement if you feel any discomfort.

Move 5: Seated Dumbbell Calf Raise

Area it works: Legs

1. Sit upright with your feet flat on the floor at a comfortable distance apart. Stand the dumbbells upright on your knees or rest them horizontally across your knees. Do whatever feels more comfortable for you.
2. 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.
3. Hold for a second before lowering your heels to the floor and back to the starting position.
4. Do three sets of 12 to 15 reps.

Tip

• To increase the intensity of this stretch, place a small box, a yoga block, or some books on the floor. Rest the balls of your feet on the edge and then let your heels drop to the floor as far as you can go before lifting them up and coming up on your toes as high as you can. This would be one rep.

The Takeaway

• This 20-minute seated dumbbell workout is designed for individuals with limited mobility. It strengthens muscle groups without adding stress on your joints.
• As with starting any new dumbbell workout, it’s vital to contact your healthcare provider before attempting it, especially if you have ongoing health concerns or conditions.
• Never push through the pain; listen to your body's signals and modify movements as needed to prevent injury.