Arm Exercises With Weights While Sitting at Your Desk

Arm exercises can keep you going during the late-day lull.

Arm exercises can keep you going during the late-day lull.

Carpel tunnel isn’t the only thing to worry about if you work in front of a computer all day. The longer you sit, the lower your heart rate, the lower your metabolism, the fewer calories you burn at rest and the more likely you will lose muscle tone you already have. Combat "seat-igue" by working out while at work. You can tone muscle and build strength between conference calls by doing arm exercises with weights while sitting at your desk or standing in your cubicle.

Stretches

Sit up straight with your feet on the ground. Raise both arms as high as you can while holding a weight in each hand. Slowly bend to one side, lowering the arm on that side and raising your other arm higher. Hold for a few seconds, return to your resting position and repeat on other side. Stretching may not seem like a lot, but you don’t need to work hard to engage your muscles.

Seated Yoga Twist

You don’t have to get up to incorporate some gentle yoga into your routine. And while hand weights may not be central to a yoga practice, you can increase the difficulty of a seated or standing pose by incorporating them. While seated, adjust yourself so your back is straight and your arms are resting on your chair’s armrests or by your side. Keep your thighs parallel to the floor and place your feet on the floor, if they reach. Gently twist at the waist in one direction and turn your neck and head in the opposite direction. While in this pose, lift one arm over your head, bending at the elbow. Lower that arm and repeat with other arm. Move your arms slowly, as if swimming through molasses, which will increase your resistance and work your arm muscles longer. Repeat on the other side.

Bicep Curls

You can sit or stand when doing a bicep arm curl. Hold weights in each hand at your side if standing or hold them on either side of your chair if seated. Position your feet shoulder-width distance apart. Lift one arm, bending at the elbow, so that the weight comes near your shoulder. Lower this arm and repeat with the other arm. You can also do curls on both sides at the same time. Don’t grip the weights within an inch of your life, but don’t drop them. You can also work your abs by holding them in tightly while doing the curls. Remember to breathe in and out while doing the curls.

Arm Lifts

Arm lifts go one step further than bicep curls. Hold weights in each hand at your sides if standing or hold them on either side of your chair if seated. Position your feet shoulder-width distance apart. Lift one arm, bending at the elbow, so that the weight comes near your shoulder, and then fully extend your arm up. Lower this arm and repeat with other arm. You can also do arm lifts on both sides at the same time.

 

About the Author

William Henderson has been writing for newspapers, magazines and journals for more than 15 years. He served as editor of the "New England Blade" and is a former contributor to "The Advocate." His work has also appeared on The Good Men Project, Life By Me and The Huffington Post.

Photo Credits

  • Jupiterimages/Goodshoot/Getty Images