{"id":91364,"date":"2026-04-29T09:23:36","date_gmt":"2026-04-29T09:23:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=91364"},"modified":"2026-04-29T09:43:13","modified_gmt":"2026-04-29T09:43:13","slug":"seated-upper-body-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/","title":{"rendered":"Seated Upper-Body Workout for Seniors: 5 Exercises for Strength"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#What_Is_an_Effective_Seated_Upper-Body_Workout\" >What Is an Effective Seated Upper-Body Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#How_to_Strengthen_the_Upper-Body_for_Seniors\" >How to Strengthen the Upper-Body for Seniors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Do_Chair_Workouts_Actually_Work_for_the_Upper_Body\" >Do Chair Workouts Actually Work for the Upper Body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#What_Is_a_Light_Strengthening_Seated_Upper-Body_Workout\" >What Is a Light Strengthening Seated Upper-Body Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Light_Strengthening_Program\" >Light Strengthening Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Exercise_Instructions\" >Exercise Instructions<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Seated_Overhead_Press\" >Seated Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Seated_Bent-Over_Row\" >Seated Bent-Over Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Seated_Bicep_Curls\" >Seated Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Seated_Overhead_Triceps_Extension\" >Seated Overhead Triceps Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Seated_Lateral_Raises\" >Seated Lateral Raises<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#How_Many_Times_a_Week_Should_a_Senior_Do_Chair_Exercises\" >How Many Times a Week Should a Senior Do Chair Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#What_Is_the_Best_Time_of_Day_for_Chair_Workouts\" >What Is the Best Time of Day for Chair Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Can_a_70-year-old_regain_muscle_tone\" >Can a 70-year-old regain muscle tone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Can_I_build_muscle_with_seated_exercises\" >Can I build muscle with seated exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#How_to_tone_flabby_upper_arms_at_70\" >How to tone flabby upper arms at 70?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#Do_chair_workouts_really_work_for_seniors\" >Do chair workouts really work for seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#How_many_times_a_week_should_a_70-year-old_lift_weights\" >How many times a week should a 70-year-old lift weights?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Maintaining upper-body strength is a cornerstone of an active and independent life, especially as you age. Simple daily tasks, from carrying groceries to lifting a grandchild, rely on the strength of your arms, shoulders, back, and chest. However, for many seniors, traditional standing workouts can pose challenges related to balance or joint comfort. This is where a targeted, seated approach becomes invaluable.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Upper_Body_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Chair-Yoga.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide provides a structured, evidence-based seated upper-body workout that\u2019s designed specifically for seniors. We\u2019ll explore effective exercises, explain the science behind how they work, and offer a clear program you can start today. The focus is on building functional strength safely and efficiently from the comfort of a chair.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Effective_Seated_Upper-Body_Workout\"><\/span><b>What Is an Effective Seated Upper-Body Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An effective seated upper-body workout is a structured routine that uses resistance training to challenge the muscles in the:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">An upper-body workout has two primary goals.<\/span><\/p>\n<ol>\n<li><b>Stimulate muscle hypertrophy<\/b><span style=\"font-weight: 400;\">: This is the process of muscle growth and essentially increases the size and surface area of a muscle.<\/span><\/li>\n<li><b> Enhance neuromuscular coordination<\/b><span style=\"font-weight: 400;\">: This is improving how your brain and muscles communicate to produce movement. This essentially makes the muscle stronger (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1598149\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The effectiveness of your workout program depends on the application of a principle called progressive overload. This means that you must gradually increase the demands placed on your muscles over time (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00839\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without this, your muscles adapt and stop growing stronger. This can be achieved by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increasing Resistance:<\/b><span style=\"font-weight: 400;\"> Using slightly heavier dumbbells or resistance bands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increasing Volume:<\/b><span style=\"font-weight: 400;\"> Performing more repetitions or sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improving Form:<\/b><span style=\"font-weight: 400;\"> Increasing the range of motion for each exercise as your mobility allows.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">An effective workout targets all major upper-body muscle groups, including the:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deltoids (shoulders)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Biceps and triceps (arms)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pectorals (chest)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Latissimus dorsi and rhomboids (back)<\/span><\/li>\n<\/ul>\n<p>Adding a few gentle <a href=\"https:\/\/betterme.world\/articles\/upper-body-mobility-exercises\/\">upper body mobility exercises<\/a> before your strength routine can also help prepare your shoulders, arms, and back for controlled movement.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-3-3.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Strengthen_the_Upper-Body_for_Seniors\"><\/span><b>How to Strengthen the Upper-Body for Seniors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strengthening the upper body involves resistance training that places mechanical tension on muscle fibers. This tension is the primary driver of muscle growth (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your muscles contract against a force, such as lifting a dumbbell, it creates microscopic signals within the muscle cells that initiate protein synthesis, the process of repairing and rebuilding muscle fibers to be bigger and stronger (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8075408\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For seniors, the approach should be safe and methodical. Here\u2019s how you can effectively strengthen your upper body:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with Proper Form:<\/b><span style=\"font-weight: 400;\"> Before adding weight, master the movement of each exercise. This ensures you are targeting the correct muscles and minimizing the risk of injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose an Appropriate Resistance:<\/b><span style=\"font-weight: 400;\"> For older adults, start with a light-to-moderate load\u2014roughly a weight you could lift for 12-15 controlled repetitions with good form. During each set, aim to finish with about 2-3 repetitions in reserve, meaning the last reps should feel challenging, but you shouldn\u2019t be grinding, holding your breath, or losing alignment. Avoid training to failure unless a qualified professional has specifically programmed it. You can also turn these movements into <a href=\"https:\/\/betterme.world\/articles\/bodyweight-exercises-for-chest\/\">upper body bodyweight exercises<\/a>, using only your own body weight for resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be Consistent:<\/b><span style=\"font-weight: 400;\"> Aim for consistency in your workouts. Engaging in resistance training regularly sends a consistent signal to your muscles to adapt and grow stronger.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Compound and Isolation Movements:<\/b><span style=\"font-weight: 400;\"> Include exercises that work multiple muscle groups at once (compound), such as a seated row, and exercises that target a single muscle group (isolation), such as a bicep curl. This ensures balanced development.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Building strength is a gradual process. Listen to your body, prioritize rest, and focus on steady progress rather than immediate, drastic changes.<\/span><\/p>\n<p><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/seated-yoga-poses-for-seniors\/\"><em>Seated Yoga Poses for Seniors That May Feel Surprisingly Good After Too Much Sitting<\/em><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Chair_Workouts_Actually_Work_for_the_Upper_Body\"><\/span><b>Do Chair Workouts Actually Work for the Upper Body?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, chair workouts are a highly effective method for building upper-body strength, particularly for seniors (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/4\/1902\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The support of a chair provides a stable base, which reduces the demand on balance and allows you to focus your energy entirely on the muscular contraction of the upper body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can be particularly beneficial for individuals with:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mobility limitations<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance concerns<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower-body joint pain (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/387435614_Do_Chair_Based_Exercises_Help_in_Improving_Balance_Physical_Fitness_and_Quality_of_Life_in_Various_Populations_A_Systematic_Review\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research has consistently shown that resistance training, regardless of whether it\u2019s performed standing or seated, stimulates muscle protein synthesis and leads to gains in muscle mass and strength (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0531556516301735\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). As long as the principle of progressive overload is applied, muscles will adapt and grow (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/358008997_Improving_muscle_size_with_Weider%27s_principle_of_progressive_overload_in_non-performance_athletes\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A seated upper-body workout with weights or resistance bands provides the necessary challenge to trigger these adaptations. By removing the balance component, you can often isolate upper-body muscles more effectively. This helps you lift with better form, leading to quality muscle contractions and, consequently, significant strength gains.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Upper_Body_Workout\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olga-chair-yoga-13.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Light_Strengthening_Seated_Upper-Body_Workout\"><\/span><b>What Is a Light Strengthening Seated Upper-Body Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A light strengthening workout is an excellent starting point for beginners or for active recovery days. This routine uses light weights or just body weight to gently engage the muscles without causing excessive strain. It\u2019s perfect for building a foundation of strength and improving form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following program is a seated upper-body workout at home that can be done with light dumbbells (1-5 pounds) or even water bottles. Focus on slow, controlled movements through a full range of motion.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Light_Strengthening_Program\"><\/span><b>Light Strengthening Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Program Notes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chair:<\/b><span style=\"font-weight: 400;\"> Use a sturdy, stable chair without arms. Sit tall with your feet flat on the floor and your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sets and Reps:<\/b><span style=\"font-weight: 400;\"> Perform 2 sets of 10-12 repetitions for each exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> Rest for 60-90 seconds between sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency:<\/b><span style=\"font-weight: 400;\"> Perform this workout 2-3 times per week on non-consecutive days.<\/span><\/li>\n<\/ul>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1050\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercise<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Reps<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated overhead press\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated bent-over row\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated bicep curls\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated overhead triceps extension\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated lateral raises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Instructions\"><\/span><b>Exercise Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Overhead_Press\"><\/span><b>Seated Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall on the edge of your chair with your feet flat on the floor. Hold a light dumbbell in each hand at shoulder height, with your palms facing forward and your elbows bent at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells straight up overhead until your arms are fully extended, but not locked. Keep your core engaged and avoid arching your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back to the starting position at your shoulders.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Bent-Over_Row\"><\/span><b>Seated Bent-Over Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your chair, holding a dumbbell in each hand with your palms facing each other. Hinge forward at your hips, keeping your back straight, until your chest is close to your thighs. Let the dumbbells hang down toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together and pull the dumbbells up toward your chest, keeping your elbows close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weights back to the starting position.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Bicep_Curls\"><\/span><b>Seated Bicep Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall with your back straight. Hold a dumbbell in each hand, your arms extended down by your sides with your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your upper arms stationary, curl the weights up toward your shoulders by bending at the elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back to the starting position with full control.<\/span><\/li>\n<\/ol>\n<p><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chair-based-exercises\/\"><em>Chair-Based Exercises for Seniors: A Short Guide to Stay Active and Mobile<\/em><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Overhead_Triceps_Extension\"><\/span><b>Seated Overhead Triceps Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall and hold one dumbbell with both hands. Raise it directly overhead, with your arms fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your head, slowly lower the dumbbell behind your head by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms to press the dumbbell back up to the starting position, focusing on contracting your triceps.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Lateral_Raises\"><\/span><b>Seated Lateral Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright with a dumbbell in each hand, your arms resting at your sides with your palms facing your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor. Don\u2019t lift higher than your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back to the starting position.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/chair-yoga-senior-woman-banner-olga-pink-8-scaled.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Week_Should_a_Senior_Do_Chair_Exercises\"><\/span><b>How Many Times a Week Should a Senior Do Chair Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For strength training, the general recommendation for older adults is to perform exercises targeting major muscle groups at least two days per week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s essential to allow for at least one day of rest between sessions to give your muscles adequate time to recover and rebuild.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, a senior should aim for 2 to 3 non-consecutive days of seated chair exercises per week. For example, you could schedule your workouts on Mondays and Thursdays, or Tuesdays and Fridays. This frequency is sufficient to stimulate muscle growth and strength gains without leading to overtraining or burnout. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">On rest days, gentle <a href=\"https:\/\/betterme.world\/articles\/7-chair-yoga-mobility-exercises-for-seniors\/\">chair yoga mobility exercises for seniors<\/a> can be a helpful way to stay active without placing too much strain on the muscles.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Time_of_Day_for_Chair_Workouts\"><\/span><b>What Is the Best Time of Day for Chair Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no single &#8220;best&#8221; time of day to work out that applies to everyone. The most effective time for you to perform chair exercises is when you feel most energized and can consistently commit to your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people prefer morning workouts as this energizes them for the day and ensures it gets done before other commitments arise. Others find that an afternoon session helps combat the midday slump. Listen to your body\u2019s natural rhythms. The key is consistency, so choose a time that fits seamlessly into your daily schedule and stick with it.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage-1.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_a_70-year-old_regain_muscle_tone\"><\/span><strong>Can a 70-year-old regain muscle tone?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. Sarcopenia, the age-related loss of muscle mass, can be counteracted with consistent resistance training (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8840798\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mdpi.com\/2075-1729\/15\/5\/688\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Studies have shown that individuals in their 70s, 80s, and even 90s can significantly increase muscle mass and strength through a structured workout program (<\/span><a href=\"http:\/\/v\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_build_muscle_with_seated_exercises\"><\/span><strong>Can I build muscle with seated exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. Muscle growth is stimulated by mechanical tension (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), which can be effectively achieved through seated exercises. As long as you apply progressive overload by gradually increasing weight, reps, or sets, your muscles will adapt and grow stronger (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00839\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_to_tone_flabby_upper_arms_at_70\"><\/span><strong>How to tone flabby upper arms at 70?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">&#8220;Toning&#8221; is achieved by a combination of building muscle and reducing body fat (<\/span><a href=\"http:\/\/v\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To tone flabby upper arms, focus on exercises that target the biceps and triceps, such as bicep curls and overhead triceps extensions. Combining this with a balanced diet and overall physical activity will yield the best results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_chair_workouts_really_work_for_seniors\"><\/span><strong>Do chair workouts really work for seniors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. Chair workouts are a safe and highly effective way for seniors to build strength, improve mobility, and enhance functional fitness (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/4\/1902\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). They provide stability, which reduces the risk of falls and allows for a focused effort on strengthening upper-body muscles (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8669901\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_times_a_week_should_a_70-year-old_lift_weights\"><\/span><strong>How many times a week should a 70-year-old lift weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 70-year-old should aim to lift weights or perform resistance training 2 to 3 times per week, ensuring there\u2019s at least one day of rest between sessions for each muscle group. This frequency supports muscle recovery and growth.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Seated_Upper_Body_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chairyoga-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building and maintaining upper-body strength is an investment in your long-term health and independence. A seated workout routine provides a safe, stable, and effective path toward that goal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By starting with manageable weights, focusing on proper form, and staying consistent, you can achieve significant improvements in your strength and overall well-being.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maintaining upper-body strength is a cornerstone of an active and independent life, especially as you age. Simple daily tasks, from carrying groceries to lifting a grandchild, rely on the strength of your arms, shoulders, back, and chest. However, for many seniors, traditional standing workouts can pose challenges related to balance or joint comfort. This is [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":91375,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[45],"class_list":["post-91364","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Seated Upper-Body Workout for Seniors: 5 Exercises for Strength - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 SEATED UPPER BODY WORKOUT \u27a4 offers a safe way to build strength. Discover 5 effective exercises with weights or no equipment to improve your fitness.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Seated Upper-Body Workout for Seniors: 5 Exercises for Strength\" \/>\n<meta property=\"og:description\" content=\"\u2605 SEATED UPPER BODY WORKOUT \u27a4 offers a safe way to build strength. Discover 5 effective exercises with weights or no equipment to improve your fitness.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-29T09:43:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/04\/1140-seated-upper-body-workout.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/bea499963336ecc6d1ff486c7aac4526\"},\"headline\":\"Seated Upper-Body Workout for Seniors: 5 Exercises for Strength\",\"dateModified\":\"2026-04-29T09:43:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/\"},\"wordCount\":1679,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/seated-upper-body-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/04\/1140-seated-upper-body-workout.jpg\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Maintaining upper-body strength is a cornerstone of an active and independent life, especially as you age. Simple daily tasks, from carrying groceries to lifting a grandchild, rely on the strength of your arms, shoulders, back, and chest. However, for many seniors, traditional standing workouts can pose challenges related to balance or joint comfort. This is where a targeted, seated approach becomes invaluable.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide provides a structured, evidence-based seated upper-body workout that\u2019s designed specifically for seniors. We\u2019ll explore effective exercises, explain the science behind how they work, and offer a clear program you can start today. The focus is on building functional strength safely and efficiently from the comfort of a chair.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is an Effective Seated Upper-Body Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">An effective seated upper-body workout is a structured routine that uses resistance training to challenge the muscles in the:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Arms<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Shoulders<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Chest<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Back<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">An upper-body workout has two primary goals.<\/span>\\r\\n<ol>\\r\\n \\t<li><b>Stimulate muscle hypertrophy<\/b><span style=\\\"font-weight: 400;\\\">: This is the process of muscle growth and essentially increases the size and surface area of a muscle.<\/span><\/li>\\r\\n \\t<li><b> Enhance neuromuscular coordination<\/b><span style=\\\"font-weight: 400;\\\">: This is improving how your brain and muscles communicate to produce movement. 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