Chair Exercises With Weights

Chair exercises are often performed by people who do not have access to a gym, are rehabbing from an injury or have poor balance, such as the elderly. Regardless of your situation, there are a number of upper- and lower-body exercises you can do with a chair and weights. The weights in this case will be dumbbells. Use a chair that does not have arm rests.

Shoulder Presses

A shoulder press is also known as a military press, and it is commonly done with a workout chair at the gym. You can do the exact same exercise with a regular chair. This exercise works the three-part deltoid muscles that give your shoulders roundness. Sit on the chair with your back against the backrest, dumbbells held right above your shoulders and your palms facing forward. Steadily push the weights above your head and toward each other, stopping when they are an inch apart. Slowly lower to the starting point, and repeat for 10 to 12 repetitions.

Lateral Raises

Lateral raises work the middle, or lateral, parts of the deltoids, which are found on the sides of your shoulders. Sit on the chair while holding dumbbells at your sides with your palms facing in. Keeping a slight bend in your elbows, lift the weights up to your sides until your arms are parallel to the floor. Slowly lower and repeat 10 to 12 times.

Triceps Extensions

The triceps are found on the backs of the upper arms. Triceps extensions work this area with the aid of two dumbbells. Sit on the chair with your upper arms by your ears, elbows bent and dumbbells held behind your head with your palms facing each other. Keeping your upper arms steady, extend your arms to lift the weights above your head, and squeeze your triceps forcefully. Slowly lower and repeat for 10 to 12 repetitions.

Biceps Curls

The biceps are located on the front part of the upper arms, and you can work them with curls. Sit on the chair with your arms at your sides, dumbbells in your hands and palms facing in. In a steady motion, lift the weights toward your shoulders, twist your wrists so your palms face your chest and squeeze your biceps forcefully. Slowly lower and repeat for 10 to 12 repetitions.

Front Raises

Front raises target the anterior delts, which are located on the front of the shoulders. Sit in the chair with your arms at your sides, dumbbells in your hands and palms facing in. Keeping your arms straight, lift the weights in front of your body and twist your wrists so your palms face down. At this point, your arms should be parallel to the floor. Slowly lower and repeat 10 to 12 times.

Calf Raises

The calf muscles run down the lower back part of the legs. You can work them by doing calf raises with dumbbells. Sit on the chair while holding dumbbells on top of your thighs. In a steady motion, lift up onto your tiptoes by contracting your calf muscles. After holding for a second, lower your heels and repeat for 12 to 15 repetitions.

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor\’s degree in sports management: fitness and wellness from California University of Pennsylvania.