Exercise Examples for the Upper Body While Sitting

Being stuck behind a desk all day at work – or being injured and having to stay off your feet – may be taking a toll on your body, especially your back and chest, which contributes to proper posture. Taking small breaks throughout your day to strengthen your upper body – right in your chair – can help build lean muscle mass while also improving your concentration. The only equipment needed is a pair of light dumbbells and one or two resistance bands.

  1. Back

    • A strong back contributes to numerous everyday activities, such as lifting objects, standing and sitting. It also provides stability and helps athletes to move with greater agility and power. The lattissmus dorsi, or lats, are the large fanlike muscles that run from the armpit down to your sacrum on the right and left side of your back; the lats can be strengthened with rows while sitting in your chair. Hold a 2- to 5-pound dumbbell in each hand while sitting tall. Lean forward from your hips while keeping your back and neck in one long line. Let your arms hang down at your sides with your palms facing in. Pull the weights up to belly height and hold for one count. Lower your hands slowly back to starting position. Repeat for three sets of 10 to 12 repetitions.

    Chest

    • Weak chest muscles, or the pectoralis major, can pull your shoulders forward and cause a hunching or rounding of your upper back. If this persists, you may experience back, shoulder or chest pain. Strengthening your chest muscles with the pec squeeze can help to correct your posture. Hold a dumbbell in each hand and lift your arms to shoulder height. Bend your elbows to create cactus or goal post arms, with the palms facing forward. Squeeze your arms toward each other, concentrating on bringing your elbows together. Repeat for three sets of 10 to 12 repetitions.

    Shoulders

    • The shoulders are one of the most used joints, as they are involved in numerous upper-body movements. The overhead press, which can easily be done while sitting, strengthens your deltoids, the largest of the shoulder muscles. With a dumbbell in each hand, bend your elbows to bring the dumbbells to shoulder height, palms facing out. Press the weights straight up above your head. Repeat for three sets of 10 repetitions.

    Arms

    • The muscles at the front of the upper arm, the biceps, help you to lift, and your triceps, located on the back of the upper arm, help you to push. Strengthening these muscles at your desk is simple. Anchor a resistance band under your feet and perform biceps curls. With arms extended toward the floor, palms facing forward, slowly curl your hands up to your shoulders; complete three sets of 10 to 12 repetitions.

      Triceps kickbacks can be done with either dumbbells or resistance bands. Lean forward from your hips, bringing your torso as close to your thighs as possible without touching. Bend your arms to a 90-degree angle, with the upper arms parallel to your torso. Extend your hands back until your arm is straight. Repeat for three sets of 10 to 12 repetitions.