THE BETTERBUNDLE 01 · ROUTINE 04 · Upper body
Chair Arms Workout
One movement at a time. Follow the illustrated guide, use your own comfortable pace, and take a break whenever you need.
Start routineStart with Biceps Curl
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Biceps Curl
10–15 reps
Triceps Extension
10–15 reps
Front Raise
10–15 reps
Lateral Raise
10–15 reps
Hammer Curl
10–15 reps
Arm Circles
10–15 reps each way
Seated Punches
10–20 each arm
Overhead Reach
10–15 reps
Reverse Fly
10–15 reps
Triceps Kickback
10–15 each arm
Upright Row
10–15 reps
Chest Press Motion
10–15 reps
Alternating Curls
10–20 total
Shoulder Press
10–15 reps
Wrist Curl
15–20 reps
Arnold Press
10–15 reps
Before you begin
Use a stable chair without wheels on a non-slip surface. Keep breathing and stop for pain, dizziness or unusual breathlessness. These illustrated guides have not been clinically reviewed. Ask a qualified health professional if unsure a movement is suitable.
Use resistance you can comfortably control, or practise without added weight. Do not add weights to a knee or ankle unless a qualified professional has advised you.
Chair exercise guidance ↗View the complete original poster
YOUR OFFLINE COMPANION
Keep the whole bundle close.
20 illustrated posters + 8 planners · US Letter, A4 & A5 PDFs