4 Chair Exercises That Can Help Strengthen Your Arms at Any Age

Research shows that it is possible for people over 50 to improve upper body strength when sitting in a chair.

Whether you’re dealing with an injury or limited mobility, or just looking for ways to stay active at your desk, consider incorporating these chair exercises for arms into your movement routine.

Mobility exercises, such as arm circles, have been shown to improve joint range of motion, posture, and body awareness. Starting your upper body chair workout with arm circles will warm up your body tissues and help you do the following arm exercises with proper form.

1. Sit up straight, shoulders back, core engaged, arms at your sides and feet flat on the floor.
2. Keeping your elbows straight, raise your arms to shoulder height out to your sides.
3. Slowly circle your arms forward (imagine drawing dinner plate-sized circles with your fingertips) for 30 seconds.
4. Reverse the movement and rotate your arms backward for 30 seconds.
5. Do three sets of 30 seconds of circles in each direction, resting up to one minute between sets.

*Note: The demo above shows this move while standing, but it can also be done while seated.

The bicep curl is a classic arm exercise for a reason: it works. A recent study found that, compared to the dumbbell row (another essential part of upper body training), bicep curls were associated with a greater increase in muscle mass.

1. Sit up straight with your shoulders back, core engaged, and feet flat on the floor.
2. Holding a dumbbell in each hand, let your arms hang at your sides with your palms facing forward.
3. Keeping your elbows close to your torso, use your biceps (the muscles on the front of your arms, between your elbows and shoulders) to pull both dumbbells toward your shoulders.
4. Slowly lower the weights to the starting position. Repeat for a total of 12 repetitions.
5. Do three sets of 12 repetitions, resting up to two minutes between sets.

The overhead press, which works the muscles of the shoulders, biceps, triceps and forearm, is one of the most functional exercises you can perform.

Dozens of daily movements, from placing pantry items on a high shelf to storing your luggage in the overhead compartment of an airplane, require the strength and coordination to support an external load overhead.

1. Sit up straight with your shoulders back, core engaged, and feet flat on the floor.
2. Hold a dumbbell in each hand in front of your shoulders, palms facing each other.
3. Press both hands directly above your head until your elbows are fully extended.
4. Slowly lower the weights to the starting position. Repeat for a total of 12 repetitions.
5. Do three sets of 12 repetitions, resting up to two minutes between sets.

*Note: The demo above shows this move while standing, but it can also be done while seated.

Strong, well-developed triceps add shape and definition to the backs of your arms, but they are also essential for activities that require pushing, lifting, and stabilizing the shoulder and elbow joints.

This extension exercise engages the triceps in an overhead position, which has been shown to be more effective for building muscle mass than a neutral position, in which you press against resistance.

1. Sit up straight with your shoulders back, core engaged, and feet flat on the floor.
2. Hold a dumbbell in each hand in front of your shoulders, palms facing each other.
3. Press the weights directly overhead until your elbows are fully extended, then bring the weights together so they are touching. This is the starting position.
4. Keep your neck, shoulders, and torso still as you slowly bend your elbows to lower the weights behind your head.
5. Keeping the dumbbells pressed together, straighten your arms to lift the weights overhead. Repeat for a total of 10 repetitions.
6. Do three sets of 10 repetitions, resting up to two minutes between sets.

• Choose the right chair: Sit on a stable, stationary chair. If your chair has casters, make sure they can be locked in place so that your chair does not move or roll with your movements. Avoid soft seat cushions, which can create instability and negatively impact your posture. If possible, use a chair without armrests, as they can limit your mobility.
• Start with lighter weights: Even if you think you can increase the weight, perform the first set of any new exercise with a relatively light load. This will allow you to practice proper form and, if necessary, adapt to performing a familiar standing exercise while seated.
• Keep your core engaged: Start each exercise with good posture (shoulders back, chin parallel to the floor, and rib cage stacked over the hips) and an engaged core. To engage your core, consider strengthening your abdominal muscles to absorb a punch to the stomach. Activating your core keeps you stable as you move your arms and prevents your lower back from arching and your shoulders from slumping forward.
• Avoid relying on momentum: Rocking, shaking, and twisting in your seat introduces momentum, which only robs you of all the benefits of exercise. To fully engage your arm and shoulder muscles (and get all the strength-building benefits), keep your torso as still as possible while you do arm exercises.