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10-Minute Seated Upper Body Sculpt
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
Welcome to my 10-minute seated upper body workout where we strengthen your biceps, triceps, shoulders chest and upper back in a continuous movement routine. The movements are both unilateral and bilateral and doing this workout while seated makes it extra challenging. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
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Equipment
Before You Begin
Following a warmup, this workout is made up of 9 unique upper body strength moves performed for one minute each where half the time is unilateral and the other half is bilateral. The purpose of the workout is to tone and sculpt your arms, shoulders, chest and upper back in a workout with light weights and lots of reps. I used 5 lb (2.3 kg) weights.
Workout Video:
Workout Breakdown:
There are 9 exercises in this workout. Perform each exercise unilaterally (alternating) for 30 seconds, then bilaterally for 30 seconds. There is no scheduled rest.
Exercises
- Wide Bicep Curl
- Lateral Raise
- Wide Overhead Press
- Tate Press
- Narrow Row
- Tricep Kickback
- Pec Deck
- Scaption
- Hammer Curl
