Medically the review by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — composed by Jamey Powell — updated on April 1, 2021

Getting come a gym these days just isn’t constantly an option (or even something us want come do). Are afraid not: friend absolutely can get your workout groove on at home. Plus, you deserve to do the lying down.

So queue up her favorite reruns, seize a set of dumbbells, and shot doing 45 seconds of each of these moves native Melody Scharff, a trainer at Fhitting Room in brand-new York City. Every from the floor.

You are watching: Arm exercises with weights while sitting


Lie on your back with knee bent and feet flat on the floor, holding a dumbbell in each hand. Bend elbows so the weights stack over her wrists, then lug elbows to a 45-degree angle — your arms must look like an arrow.

Press her entire back into the floor and exhale together you push the weights increase over her chest. (Try no to let them bang together!) Inhale together you release earlier down come the floor, then reset and repeat.

Pro tip: If you’re pressing heavier weights, choose up her dumbbells prior to lying back, as it’s simpler on your shoulder joints. Repeat for 10–15 reps or 45 seconds.

Where you’ll feeling it: Chest and also triceps

Dumbbell sit-up come overhead press

Hold one dumbbell in each hand and bring lock to her chest as you lie earlier on a mat. Lug the soles of her feet come the floor, knee pointing up. V a large exhale, sit every the way up and also press your dumbbells overhead, palms facing each other. Lug the weights back down come shoulder height, then roll earlier down to the mat.

“If you organize the dumbbells also an inch or so front of your chest, they actually act as a counterweight, helping you up,” Scharff says. However if you want to really feel the main point burn, store the weights emotional your chest together you roll up and down. Repeat for 10–15 reps or 45 seconds.

Where you’ll feeling it: Core and shoulders

Lateral foot raise

Lie top top your best side, holding the dumbbell on your left thigh. Stabilize yourself by perching on ideal forearm and engage your core as friend lift left leg a foot or so right into the wait — really shot to usage your hand come stabilize the weight, no to lift it. Focus on maintaining your hips square to avoid rocking front or backward as you lift.

“Flex her foot and keep her toes pointing directly ahead, not up,” claims Scharff. “Pointing the toes toward the ceiling is walk to produce a quad-dominant activity here, and we desire to hit the gluteus medius (the sides of your butt).” Repeat for 15–20 reps or 45 secs on each side.

Where you’ll feeling it: Glutes and inner thighs

Dumbbell glute bridge

Lie on your ago with knee bent and also feet flat on the floor. Stop one dumbbell in every hand, rest one on each thigh and press shoulders and also heels right into the floor. Exhale together you lift your hips off the floor. Squeeze her glutes in ~ the top.

As you lower back down, try to hover without in reality releasing your butt onto the floor before lifting again. “You want to currently be involved at the bottom that the bridge and also be more engaged at the top,” Scharff says. Repeat because that 10–15 reps or 45 seconds.

Where you’ll feeling it: Glutes

Dumbbell skullcrusher

Sounds charming, no it? lie on your back with knees bent and also feet level on the floor. Stop one dumbbell in every hand, through fingers dealing with each other, push the dumbbells right into the air. Ridge the weights over your wrists and wrists end shoulders.

Press her lower ago into the floor and also hinge at elbow so the weights relocate toward — friend guessed the — your skull, producing a 90-degree angle. You need to feel the backs of her arms (your triceps) interact as friend re-extend your arms overhead. Repeat because that 10–15 reps or 45 seconds.

Where you’ll feel it: Triceps

Dumbbell scissor kick

If girlfriend were worried a floor workout would certainly be as well easy, this move will collection you straight — and fast. This move starts in a hollow hold position: “Imagine law a crunch however staying at the top,” Scharff says.

While lied on your back, push a collection of dumbbells into the waiting over your mid chest. Peel shoulders off the floor while keeping lower back glued come the floor. Think around pressing the weights toward the ceiling as you scissor your legs, never ever letting castle touch the floor.

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This doesn’t have to be a fast movement, simply big, controlled kicks. Girlfriend can likewise do this move with one heavier weight instead of two dumbbells. One of two people way, go for 50 reps or 45 seconds.

Where you’ll feeling it: Core

Jamey Powell is’s associate fitness editor as well as a NASM certified an individual trainer, to ride bicycle instructor, yoga teacher, and triathlete. When she isn’t sweating, she’s normally eating or trying to pet someone’s dog. You can follow she antics on Instagram.

critical medically reviewed on march 31, 2021



Medically the evaluation by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — created by Jamey Powell — to update on April 1, 2021

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