Warm-up: Begin with a 5-10 minute warm-up to increase blood flow to the muscles and prepare the body for exercise.
Seated Arm Raises: Sit comfortably in a chair with your feet flat on the floor and your back straight.
Bicep Curls: Remain seated in the chair with your arms by your sides, palms facing forward, and a dumbbell in each hand.
Tricep Extensions: Sit in the chair with your back straight and hold one dumbbell with both hands overhead.
Wall Push-Ups: Stand facing a wall at arm's length away. Place your palms flat against the wall at shoulder height and slightly wider than shoulder-width apart.
Overhead Shoulder Press: Sit in the chair with your back straight and hold a dumbbell in each hand at shoulder height, palms facing forward.
Cool Down and Stretch: Finish your workout with a 5-10 minute cool down, which can include gentle stretching exercises for the arms, shoulders, and upper back.
Resistance Band Rows: Sit on a chair with your legs extended in front of you. Place the center of a resistance band under your feet and hold one end in each hand.
Arm Circles: Stand with your arms extended out to the sides at shoulder height. Make small circles with your arms, gradually increasing the size of the circles.
Wall Push-Ups: Stand facing a wall with your arms extended in front of you and hands flat against the wall at shoulder height.