30-Minute Intense Arm Workout (Seated)

Build upper body strength with this 30-Minute Seated Arm Workout! These are 10 best seated exercises to work your arm from a seated position 🔥

I'm in the process of recovering from surgery on my torn meniscus, and will show you how to perform each exercise from a seated position. These are great options for scaling the workout for beginners, SPD pain, or anyone looking for seated exercises.

AND did you know...seated arm exercises are actually harder than standing exercises! There's no "cheating" with your lower body - which makes the strength training even more effective!

✨THE WORKOUT: 30-Minute Seated Arm Workout (Intense Chair Workout for Ankle/Knee Injury)✨

► EQUIPMENT: Medium-to-Heavy Set of Dumbbells, Chair and Long Loop or Mini Loop Resistance Band
I recommend 8-25 lbs depending on your fitness level. I’m using 10-15 lbs in this workout video.

*Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️6 Circuits
✔️2 Moves Per Circuit
✔️Timed Intervals (30 seconds of work, followed by 10 seconds of rest)
✔️Repeat Each Circuit x3 Sets

►12 Best Chair Exercises
1️⃣ CIRCUIT ONE: BACK
1. Resistance Band Alternating Lat Pull
2. Bent Over Single Arm Row (R/L/Both Arms)

2️⃣ CIRCUIT TWO: BICEPS + SHOULDERS
1. Single Single Double Half Curls (start at ½ point)
2. 2 Curls + 1 Press

3️⃣ CIRUCIT THREE: SHOULDERS + CORE
1. Lateral Raise + Curl + 2 Punches
2. 1 Dumbbell 45 Degree Press + Side Tap (R/L/Alt)

4️⃣ CIRCUIT FOUR: CHEST
1. Seated Front Punches
2. Resistance Band Chest Press (R/L/R/L)

5️⃣ CIRCUIT FIVE: TRICEPS
1. Overhead Tricep Extensions
2. Mini Band Single Arm Tricep Kick Back (R/L/R/L)

6️⃣ CIRCUIT SIX: EXTRA
1. Single Arm Row, Curl, Press R/L/Both
2. 1 Dumbbell Sit Back Curl + Press

►TIME STAMPS:
00:00 Workout Introduction
01:35 Warm Up
05:45 Circuit 1
10:20 Circuit 2
14:50 Circuit 3
19:30 Circuit 4
23:55 Circuit 5
29:30 Circuit 6
32:45 Cool Down/Stretch

❤️ Learn more about the benefits of seated workouts in this post:

🎶 Cue up your favorite music, press 'play', and let's knock it out!
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👖 WEARING (affiliate links):
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⭐️ MORE of My Seated/Chair Workouts on YouTube:
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#chairworkout #armworkout #seatedexercise

[samanthanixon]

I’m on my 3rd knee surgery (2 ACLs & a chrondoplasty) in 3 years at 27 years old. I just got news that I’ll need a fourth surgery before 2025 is over and I’m still trying to find ways to move and be strong after years of struggling mentally with these injuries. I’m so glad I found these workouts where I can focus on what I can do!

[kimberleyfrierdich]

I am 1.5 weeks out from surgery for a torn foot tendon. I am almost 53 and workout 5-6 times a week. I need movement for my mental as well as my physical health! When I heard 6 weeks non-weight bearing I wanted to cry. Thanks for a great workout this morning! I will be checking out all of the other workouts you offer!

[alexabohnsack]

No injury here but worked 12hr nurse shifts the past 3 days and my legs needed a break today so I went for this workout! Loved it!

[AnnEssenburg]

I do not have an injury and have been doing your workouts for years but HOLY BANANAS this is an arm burner! I have loved the creativity you have brought to the workouts with all these new moves since your injury. Keep it up!

[donnautakis]

You are a mental lifesaver!!!! I'm an ultra runner. Broke my patella clear in half 2 weeks ago had surgery 1 week ago, went searching for seated workouts and am SO SO thankful I found this! Hope you have a core workout too, because I love your style. So super motivating I almost cried!!!

[gastrein]

Having serious knee problems, so glad I found you, keep up the sessions and a speedy recovery for you, much appreciated

[robinbirkett]

I am recovering from ACL reconstruction surgery and meniscal repair (3.5 weeks out from the surgery), and felt my spirits lifted by this grueling workout of yours! My girlfriend was howling in laughter at how copiously I was sweating while in the midst of this workout! 😄 I will be back for more!

[karensmith]

I’m in my 70’s and have been doing CrossFit or other workouts to avoid osteoporosis and broken bones for many years. Then, my puppy collided with me and I broke my foot! So frustrating ….. so glad to find your seated workouts. You are very encouraging and fun to workout with. Thank you!

[himynameisamy]

I chose this workout today just because my legs are tired from yesterday’s {30-Minute NO Lunge Leg Workout with Dumbbells + Band}. Didn’t expect to have these jelly noodle arms after a seated workout! You rock, Lindsey! Thanks for all the awesome content — you are so valued by this community 😊

[samanthaflettbelote]

I am a fitness instructor and tore my Achilles and had surgery 2 weeks ago. I’m in that weird limbo between STRUGGLING to sit still, yet struggling to find motivation to move my body. I just moved from my cast to a boot, feeling motivated I opened up YouTube and found your seated workouts — ABSOLUTELY NEEDED IT!!! It was also still intense! Which I appreciate. I actually have done several of your pre-injury videos before, so seeing you do these workouts with your injury, and hearing what you said in the last 10 minutes of this video, it felt like we were in this together. This wasn’t in my plan either, but we’re gonna get through this!! Looking forward to adding your videos to my daily routine ❤ Thank you!!!

[emmawolpert]

Been dealing with Hoffa fat pad impingement and cartilage tear for the past 5 months. Used to walk daily and this is the best seated work out I have done on YouTube to get my heart rate up!

[Fittiff]

I've never been so happy to remember you had seated workouts. I'm 3 weeks PP with my second and recovering from a third-degree tear, but im feeling fantastic. So mentally, I'm struggling just doing nothing. So doing this workout has been life-giving. Thank you from a healing mn Momma. Be blessed.

[CarrieGreene]

Recovering from a stress fracture. I too scoured youtube and found that most of the other seated workouts use very light weights and don't get your heart rate up. This was great. Will definitely do more of your seated workouts as I recover & then am looking forward to trying your full standing workouts once I'm healed. Thank you.

[MichelleDeckard]

I am 2.5 weeks into the recovery from a hammer toe surgery. So I am so grateful for these seated workouts; thank you so much! I hope you can be fully recovered soon!

[AmeliaLewis-rs]

This seated series has been absolutely game changing for me! I feel so much better after doing them. I am 6 weeks post operation for a tibial plateau fracture in my knee from a climbing injury and am super active. Most of my exercise isn't in a gym and miss hiking, rock climbing and aerials. These workouts are giving me the endorphins I need while non weight bearing!! Thank you so much!! I also struggled to find seated workouts that felt challenging.

[JennyTalbert]

Thanks! Recovering from a foot injury and needed this

[JayBee-hbpm]

Finally a female instructor that really packs a punch in a seated workout.. anyone looking for a sweaty upper body workout, this is the one 🙌

Thank you

[KristinaMoore-uq]

Bravo! No excuses. Thank you for creating something challenging for my post op foot surgery. It feels so good to move. It actually takes so much energy and muscle to use crutches, knee scooters, and getting up and down stairs without using a foot. So important to stay strong before and after.

[subhashreemondal]

I've got Acl injury on my right knee. Had been missing my workout days so much. Finally got a new life and strength through your videos. I've been religiously following your leg injury playlist.
Thank you for everything ❤❤❤❤. Hope more videos on knee injury.

[MK-otud]

2 weeks post ACL construction! This is the first seated video I’ve found that have actually felt like a workout!