You Can Do This Entire Dumbbell Shoulder Workout Sitting Down

Sitting too long can do a number on your posture. (Slumped shoulders, we're talking to you!) But you can significantly strengthen those tired, stiff shoulders without leaving your chair. In fact, seated shoulder exercises are a more efficient way to grow your guns, since you can't rely on momentum like when you're standing.

Grab a pair of dumbbells and take a seat. (Image: Inti St Clair/Tetra images/GettyImages)

Below, this simple-yet-effective seated shoulder workout can be done on a park bench, at your desk or in your living room. Basically, all you need is a chair and a set of dumbbells.

All you need is a chair and a set of dumbbells to improve your posture and strengthen your shoulders. (Image: Graphic: LIVESTRONG.com Creative)

Try This Seated Dumbbell Shoulder Workout

Grab a pair of weights and glue your butt to your seat. This seated shoulder workout was designed by Ovi Villanueva, certified group fitness instructor at Shred415 in Chicago. But remember: just because you're seated doesn't mean you can get lazy. Engage your core and focus on form.

Warm-Up

Do: Three to five minutes of light cardio (walking, jumping jacks, high knees, etc.) and dynamic stretches.

The Workout

Do: 10 to 12 repetitions of each exercise below and repeat for four sets. Rest 20 to 30 seconds between each set.

Move 1: Seated Overhead Press

  1. Sit up tall with your back against a bench or the back of a chair.
  2. Hold one dumbbell in each hand at shoulder height with your palms facing forward.
  3. Push the dumbbells directly upward until your arms straighten and the dumbbells almost touch each other above your head.
  4. Slowly lower the dumbbells to the starting position.

Move 2: Seated Lateral Raise

  1. Sit up tall at the edge of a bench.
  2. Hold one dumbbell in each hand with your arms at your sides and palms facing inward.
  3. While maintaining a slight bend in your elbows, raise your arms to shoulder height (parallel to the ground).
  4. Slowly lower the dumbbells back to the starting position.

Move 3: Seated One-Arm Upright Row

  1. Sit at the edge of a bench with your feet slightly wider than shoulder-width apart.
  2. Hold one dumbbell between your legs with your palm facing your body.
  3. Place the free hand on your knee to add support and avoid any jerking motion.
  4. Pull the dumbbell up to the front of your shoulder with your elbow pointing out to the side.
  5. Slowly lower the dumbbell back to the starting position.
  6. Be sure to do 10 to 12 reps on each side.

Move 4: Seated Front Raise

  1. Sit up tall at the edge of a bench.
  2. Set your feet a little closer than shoulder-width apart.
  3. Hold one dumbbell in each hand with your arms at your sides and palms facing inward.
  4. While maintaining a small bend in your elbows, raise the dumbbells in front of you until they reach shoulder height while twisting your palms downward to target the front deltoid.
  5. Slowly lower dumbbells to the starting position.

Cooldown

Do: Five to 10 minutes of walking and static stretches, holding each stretch for 30 seconds.

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