Seated arm exercises are a great way to add a bit more movement into your day, especially if mobility is a problem or if you are spending long hours sitting at a desk. Practised regularly, they can tone the arms, improve strength and aid flexibility, all while sitting down. Get started now!
Louise Baillie S.A.C. Dip (Diet, Exercise & Fitness), Advanced Human Anatomy & Physiology Level 3 @ActiveLouise Ask Louise
15 April 2021
How can I tone my arms while sitting?
There are plenty of simple arm exercises that can be practised while sitting down to tone the arms, as well as adding a bit more movement to your day. Some good options include bicep curls, arm circles, air punches, arm sways, horizontal lifts and upward lifts.
Seated arm exercises & how to do them
Before you begin my seated arm exercises, select a sturdy seat on which to sit whilst you do them. You may want to opt for a seat with a back to it, to help your posture and provide a little support.
If you would like a harder workout for your arms, feel free to use some weights. If you have dumbbells handy then great, use these. If not, chose your own weights! A bottle of juice, an unopened tin can or even a full shampoo bottle will do.
Follow my guide below to learn how to do six arm exercises while sitting to help tone your arms:
1. Bicep curls with weights
Get some weights handy – a bottle of water or unopened tin can will do.
Bend your arms at right angles in front of you so that your forearms are parallel with your knees.
Bring your hands up to your shoulders then lower your forearms so that they are, once again, parallel with your knees.
Repeat this movement continuously for 30 seconds.
2. Arm circles
Put your arms out to the sides in a 'T shape'.
Begin to draw small circles with the arms in a clockwise direction.
Gradually increase the size of your circles.
Change direction to move the arms in an anti-clockwise direction.
Do this movement for 30 seconds.
3. Air punches
Put your arms in front of your body with the fists clenched.
Punch your right arm over to the left.
Return the arms to the starting position.
Punch your left arm to the right and then, once again, return the arms to the starting position.
Punch the right arm up towards the sky and the bring the arms back in front of your chest.
Punch the left arm up towards the sky.
Repeat these movements for 30 seconds.
4. Arm sways
Sway both arms over to the left, keeping the left arm straight and the right arm bent so that the right hand almost touches the shoulder.
Sway both arms over to the right. Now the right arm should be straight and the left should almost touch your shoulder.
Repeat back and forth for 10 seconds.
Next, sway both arms above your head. Start by directing them to the left and then the right.
Repeat this for another 10 seconds and then switch back to the initial arm sway.
Continue alternating between both movements until 30 seconds is up.
5. Horizontal lifts
Straighten your arms so that they are parallel with your body. You can put weights in each hand for this exercise or do it without.
Lift your arms in to a 'T shape' and then lower to the ground again.
Continue this movement for 30 seconds.
6. Upward lifts
Flex your arms out to the sides so that the biceps are parallel with the ceiling and the fists are pointing towards the sky.
Straighten your right arm towards the ceiling and then lower it back down into the starting position.
Raise the left arm upwards towards the ceiling and then lower it back down again.
Alternate these movements for 30 seconds. You can use weights for this activity if you like.