10 MINUTE SEATED ARM DUMBBELL WORKOUT // For limited mobility, follow along

10 MINUTE SEATED ARM DUMBBELL WORKOUT // For limited mobility, follow along
Here's a 10 minute seated dumbbell workout that will build big arms and upper body! This workout is perfect if you have limited lower body mobility, if you're working through an injury or if you're just looking for a great seated arm workout with dumbbell's.
Build muscle by targeting the biceps, triceps, shoulders and back in this HIIT style anaerobic strength workout!
So let's get to it!! Here's the workout:
HIIT STYLE
40 SEC WORK
20 SEC REST
- BICEP CURLS
- TRICEP EXTENSION
- ARNOLD PRESS
- ISO TWISTS
- TRICEP EXTENSION
- SHOULDER PRESS
- HAMMER CURLS
- FRONT RAISE TWIST
- TRICEP PRESS
- ALTERNATING CURLS
Follow along as I guide you through this workout. Take it at your own pace and take extra rests if needed!
Warm up before here: • WARM UP EXERCISES BEFO...
Cool down and stretch after here: • 5 MINUTE STRETCH AFTER...
Hope you enjoy this workout!! Let me know how you get on with it in the comments below ☑️
Check out my FREE 30 day workout plan here:
www.samueljord...
| Samuel Jordan Fitness |
www.samueljord...
/ samueljordanfitness
/ samueljordanfitness
DISCLAIMER
The exercises and workouts provided in this video are for educational purposes only. Before beginning this or any exercise program please consult a physician for appropriate exercise prescription and safety precautions.
Exercise is not without its risks and this or any other exercise program may result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort you should stop immediately and consult a medical professional.

[@BarryAllen..]

Doing this twice a day, I can only do 4.6 kg but will get there. Your videos are changing lives.

[@VFrames09]

Nice dude how have your workouts been going?

[@SamuelJordanFitness]

Thank you so much for the comment spark20001!! Keep smashing it, you got this 👊💪⚡️

[@VFrames09]

@@SamuelJordanFitness Love your energy bro 😁

[@SamuelJordanFitness]

Thank you man! 😁💪👊

[@Midynight]

My ankle is broken so it’s great to find a workout that doesn’t necessit to be standing up

[@SamuelJordanFitness]

Sorry to hear about your injury! I’m glad that you like the workout! I have lots more seated workouts that you can do whilst you recover 👊

[@lebrondaniel5767]

Me too how long did it take to heal

[@kevinpistilli2593]

Yo broken ankle gang! I snapped my shit too man

[@brigdharmapala5223]

Same

[@SamuelJordanFitness]

Keep positive team! You got this 💪👊⚡️

[@cadmus777]

Another one after knee surgery. Loving the format, fantastic to follow along with. Thank you!

[@SamuelJordanFitness]

Hey!! Thanks for leaving a comment, really appreciate it 👊 Best of luck with your recovery and keep up the hard work 💪⚡️

[@vtecyourselfbeforeyouwreck8109]

I have shoulder problems from a dirtbike crash and this workout is improving my shoulder tremendously 🎉 Thank You

[@SamuelJordanFitness]

Sorry to hear about your accident. So glad that the workout is helping your shoulder rehabilitation! 👊💪 keep it up ⚡️

[@lolagurl16]

I loved this. Perfect workout for a head cold. I took it easy with 3lb weights

[@SamuelJordanFitness]

So glad that you liked it! Thanks for the comment 😊🙏

[@hb4299]

This is a GREAT workout for seniors without limited mobility too! Loved the slower pace and the 40/20 format. Thank you for sharing this with us!

[@SamuelJordanFitness]

Thank you so much! So glad that you liked this one 👊💪

[@tails7799]

im at my desk a lot and these are awesome if you can't get up and set specific time aside to workout! Thanks!

[@SamuelJordanFitness]

Nice!! So glad that you’re enjoying the seated series! That type of daily scenario was exactly what I had in mind when creating these workouts as well as for limited lower body mobility. Thank you so much for the support ⚡️💪🙏

[@ooo000oo0o_]

your commentary is really nice and helps me get encouraged, keep up the good work dude !!!

[@SamuelJordanFitness]

Thank you so much!! So glad that you liked the workout 👊🙏

[@parrakis]

Dear Samuel, thank you for creating this workout video. I had an injury a few days ago (had to go to the hospital and had a few stitches on my left food) and I haven't been working out since. I found this video of yours a few hours ago and I managed to follow along up to 8:31, I struggled a lot as I feel really out of shape, but your video really helps me to stay active and sweaty. I'm subbing to your channel for future workout videos, cheers brother.

[@SamuelJordanFitness]

Hey parrakis! Thank you so much for taking the time to leave me a comment. I’m sorry to hear about your injury and wish you the best of luck with your recovery. Keep up the upper body workouts and you will get stronger with time. You got this 👊💪

[@parrakis]

@@SamuelJordanFitness thank you so much Sam. I look forward to workout using your videos in the future, once I’m fully recovered and get my stitches removed 💪🏻 God bless you brother

[@shriya5789]

This is the only workout that i ever do from my arms, love it sm

[@SamuelJordanFitness]

No way!! That’s awesome 👊💪 thank you so much shriya 🙏🙏

[@misery_follows]

thanks. great workout. will keep this as my warm up for arms daily… using 15s to start and 25s for triceps raises

[@SamuelJordanFitness]

Great work!! 👊💪⚡️

[@user-ds3yh7bq6y]

This is a great one. Not only works on arms, but core as well. Thanks for sharing.

[@SamuelJordanFitness]

You're welcome! So glad you enjoyed it 🙏

[@MelissaBrennan]

What a great workout! Thank you! I recently injured my knee so this is perfect for getting some exercise in that won't mess with my knee while I'm in PT!

[@SamuelJordanFitness]

Thank you so much for the comment and so glad that you liked the workout! Best of luck with your recovery Melissa ☺️👊💪

[@oxintoma32dev]

Thanks a lot! I'm 14 years old and i want to make my arms and generally my body stronger, because I'm really weak and skinny. I have 3kg dumbbells for now and I was looking for a video like this Thanks alot again! Im going to watch and do this exercise daily! :D

[@SamuelJordanFitness]

Great work! It’s all about staying consistent with your training and ensuring that you eat enough protein every day and you will get stronger and build muscle. 👊

[@FaxTendo]

Same I’m 13 and I have 5kg

[@oxintoma32dev]

@@FaxTendo nice 🔥 I also upgraded to 5kg now too 👍

[@SamuelJordanFitness]

Well done ⚡️💪👊

[@SamuelJordanFitness]

Let’s go!!! ⚡️💪👊

[@christinahansen4686]

I really enjoyed this workout. I was able to everything but the front raised twist. So thank you!

[@SamuelJordanFitness]

Hey Christina! Thank you so much for the comment and I’m so happy that you enjoyed the workout. Those front raise twists are hard! In time they will come, you got this 👊💪

[@AliBees]

I’ve been doing this regularly which is a massive positive as I rarely stick at it. I sit on a gym ball whilst doing this, and progressively working up the weights. Helping me massively as perimenopause has taken hold of me and this is helping me fight back. Thank you

[@SamuelJordanFitness]

Love that adaptation with the gym ball! Thank you for the support and keep up the hard work 👊🙏

[@promilk]

Thanks, Samuel. You are one of the few thinking about people with limited mobility.

[@SamuelJordanFitness]

You’re welcome! I’ve got plenty more on the way. If there’s anything specific you would like to see on the channel then please let me know and I’ll do my best to accommodate 👊🙏⚡️

[@Soyshare]

Thank you for this workout my ankle is broken and it videos help me a looot!!

[@SamuelJordanFitness]

You’re welcome! I’m sorry to hear about your injury. Best of luck with your recovery and thank you for the comment 🙏⚡️

[@Crislovalova1]

From the other side of the pond here. I enjoy your workouts especially the seated dumbbell exercises. I try not to go a day without at least doing a 10 minute workout. Please continue to make more videos!

[@SamuelJordanFitness]

Thank you so much! Really appreciate your kind words and so happy you’re enjoying the workouts. Keep it up! 👊💪⚡️

[@fatefulbrawl5838]

Hey my dude, thanks for the quick workout, my right knee have been acting up for a while so this hit the sweet spot!

[@SamuelJordanFitness]

Thanks for the comment! Glad you liked the workout!! 👊💪🔥

[@fatefulbrawl5838]

@@SamuelJordanFitness How'd ya start training like you did?

[@SamuelJordanFitness]

I began my workouts whilst I was away on tour. I wanted workouts that would be short, effective and have minimal equipment. They needed to fit into a busy work schedule and be adaptable to different spaces. Hope you’re enjoying the workouts! 👊

[@fatefulbrawl5838]

@@SamuelJordanFitness Nice to know, I've done that myself as well.

[@GrayBeardFPS]

This one of my favorites great growth excellent workout thanks buddy ❤

[@SamuelJordanFitness]

Ah thank you so much man 👊🫶

[@isabelcontreras-iz2ze]

Love this workout! Done!✅

[@misery_follows]

day 2, started this workout at 15s, i have moved to twenties, my gf is using 5s and 10 on triceps. awesome arm workout. made us both sweat

[@SamuelJordanFitness]

Awesome work and great progression!!💪 Keep it up, you’re both smashing it 🔥

[@antoninhoarceo1054]

another killer workout!! :)

[@SamuelJordanFitness]

Thank you Antoninho!! 👊💪🙏

[@Derpingtonshere]

I have been doing cardio workouts and lost a total of 50IBS already. I am now going to start doing some arm workouts to keep balanced. This was my 1st arm workout and let me tell you, it's easy but it does work your arms out. Thank you for this exercise. I did only 15IBS each but for starting out that is decent and I don't want to hurt myself 1st day lol.

[@SamuelJordanFitness]

Wow amazing work!! Good idea to start with lighter weights and make sure you’re comfortable with your form. As you gain confidence with the exercises I would suggest you move on to heavier weights. This will encourage muscle hypertrophy and build muscle. Not only will this tone your physique, but having more muscle mass will mean that you will burn more calories in your day-to-day activities. It’s a great benefit of resistance training!! Thanks for the comment and so glad that you liked the workout. Keep it up! 👊🙏

[@icon8009]

How long were you working out to lose that 50 lbs

[@Derpingtonshere]

@@icon8009 a few months.

[@GrayBeardFPS]

Still the best workout by far

[@SamuelJordanFitness]

Thank you so much 👊💪🙏

[@GxWayned]

I've been trying to find a seated arm workout, and this is the perfect one for me, thank you for this keep it up man.

[@SamuelJordanFitness]

Glad you like it! Thanks for the comment! 👊🙏

[@tiffanym7776]

Thank you! I fractured my 5th metatarsal & can't put any weight on it for now, so I've been alternating between this and your 15 min arm workout. I also just saw you have a 30 min one! I love the way you film/edit your videos, & I can't wait to be able to do more of them in a few months!

[@SamuelJordanFitness]

I’m sorry to hear of your accident, but well done for continuing your training 👊💪⚡️. Thank you so much for the support! Really appreciate the comment 🙏👊

[@Lyran_princess]

Pregnant, third trimester.. Perfect workout while seated on an exercise ball

[@SamuelJordanFitness]

Congratulations and I’m so glad that you found value in my content! Great idea to use an exercise ball! 😊💪

[@jhwin30]

Love your seated workouts videos Im a paraplegic that works 10 hour days. These have helped me sooo much.

[@SamuelJordanFitness]

I’m so happy that you’re enjoying the workouts!! Thank you for the support! ⚡️👊🙏

[@jhwin30]

I will try your 15 minute one tomorrow or I may try it at lunch.

[@materjoby5092]

This was more inviting to do. appreciate it bro.

[@SamuelJordanFitness]

You’re welcome 👊 thank you for the support! 🙏

[@materjoby5092]

I'm doing 3 times a week, but the 2nd round its not hard. should I raise the weight? I'm doing 25lbs for the dumbbells@JordanFitness

[@SamuelJordanFitness]

@materjoby5092 yes sounds like time to progress to a heavier weight 👊⚡️

[@materjoby5092]

going to raise to 30s and see how it goes. thanks man.@@SamuelJordanFitness

[@SNIPERG647]

I haven’t used weights in about 15 years, I’m a recovering alcoholic trying my best with the only dumbbells I have which are 12.5kg rubber ones. I can’t quite do it as well as you but I’m going to keep coming back until I mastered it.. thanks man. It’s great 👍 💪

[@SamuelJordanFitness]

Inspiring work! Keep it up and stay consistent, you got this 👊👊⚡️💪

[@mazmamworkout]

Perfect form brother 💯👍

[@SamuelJordanFitness]

Thank you bro 👊💪

[@CarlsKeys]

Solid instructional video. I recently had ankle surgery and this video is perfect for someone like me with limited lower mobility What’s the song used about 2 minutes in? Hyped, thnx!

[@SamuelJordanFitness]

Thank you so much! Best of luck with your recovery. I’ll need to have a check to see what the song is and I’ll let you know 👊

[@shriya5789]

This was so good 🥳

[@SamuelJordanFitness]

Thank you so much! 😊🙏

[@MGtvMusic]

Awesome!

[@SamuelJordanFitness]

Thanks!! 👊👊🙏

[@missaaofph]

Gotta try! I always do dumbbells standing up

[@SamuelJordanFitness]

👊👊💪

[@Agrimaa20]

Is there any harder variation of this exercise? I really loved this workout. There are really less creaters who do seated workout. Dont give up !!!

[@Pierce_isdumb]

I use this one app called home workout and I do one of my selected challenges and when I finish I use this video every night

[@SamuelJordanFitness]

Solid workout!! Thanks for the support Lizard King 😅! 👊⚡️💪

[@Agrimaa20]

This workout was really helpful. I am a teen girl who just some less body fat and more muscle 💪💯

[@edgarcruz5408]

Did this today. Thanks

[@SamuelJordanFitness]

👊👊⚡️

[@ChairyCrasher]

Thanks. Can't use my right feet, so i need something like this.

[@SamuelJordanFitness]

You’re welcome 👊 thanks for the support 🙏

[@ChairyCrasher]

@@SamuelJordanFitness Thanks for the reply.

[@elproaso100]

Thanks ima do this I just broke my leg and can't walk I'll probably do this multiple times per day

[@SamuelJordanFitness]

I’m sorry to hear about your injury. Hope that this workout allows you to continue to train your upper body and best of luck with your recovery 👊💪

[@Craigy4488]

Hell ya thank after 2 years in and out of the hospital I lost most of my muscles mass this it helping tremendously

[@davisnick1016]

Just found you mate nice workout I could hit that 20kg by the end of next week longer videos will be ideal

[@SamuelJordanFitness]

Thank you so much! Sounds good man. You can try this one next, it’s also a seated dumbbell workout, but this one is 20mins long 👊💪 SEATED DUMBBELL WORKOUT // 20 minutes // For limited mobility kzbin.info/www/bejne/op7bnp-XpJmDmsk

[@samuelmojica858]

Love the workouts, keep it up!!! 🔥

[@SamuelJordanFitness]

Thank you! 👊🙏

[@seraproto]

Thanks, extra useful for a desk bum like me.

[@SamuelJordanFitness]

You’re welcome. Thanks for the comment protopals 👊⚡️💪

[@abebayehujm]

I had pain on my leg ,so this exercise helped me on upper body workout,thank u

[@SamuelJordanFitness]

Sorry to hear of your pain, but so glad that you were still able to train your upper body and you enjoyed the workout 👊⚡️🙏

[@RinaSue84]

Samuel my only suggestion would be for you as a coach to Make it so we are mirroring you. So when you say right side you're really doing your left side. Because I always like the mirror the coach it's much easier as a student

[@alejandroruiz4506]

My arms are on fire 🔥

[@SamuelJordanFitness]

👊💪🔥💪

[@DolphinDerp]

iv been doing this for about 2 months now. i have very bad sitting posture and im worried it might not do good while working out.. do you have any advice on good posture/ways to improve my posture while working out. i sit kind of hunched over and when i sit straight i get quite uncomfy , could be something to tell my doctor incase its something causing it? I should also add that when im doing this workout my back ends up going from straight to bending backwards a little bit.

[@SamuelJordanFitness]

Hey! I believe this to be a very common issue that people get when they spend a lot of the day sitting and as a result have a weakened lower back. To be in a strong and stable position to train the upper body the lower back needs to be strong enough and if it isn’t then we tend to overcompensate with other stabilising muscles and end up with poor form. I have here a routine that will strengthen the lower back specifically and it’s very short (only 10mins) and doesn’t use any weights. I would suggest doing this regularly and it should help to strength your lower back. kzbin.info/www/bejne/Zn2vfKWllMRpeLM When you’re doing the seated upper body workout and right before doing the exercises, think about engaging your core, sitting up straight and rolling your shoulders back. Let me know how you get on with the back strengthening routine and the adjustments for the upper body workout. It will take time to strengthen the lower back, if it’s sore after the workout then make sure you rest for enough time before doing it again 👊

[@DolphinDerp]

@@SamuelJordanFitness ok thankyou so much for the help 💪

[@FluksWorkouts]

Lets go Samuel!

[@SamuelJordanFitness]

💪💪💪

[@hansdeydesatria6799]

Nice video👍🏻🙏🏻

[@SamuelJordanFitness]

Thank you Hans! 👊🙏

[@susannamargaryan8156]

Great 👍

[@SamuelJordanFitness]

Thanks Susanna! 😊🙏

[@susannamargaryan8156]

@@SamuelJordanFitness 🥰

[@ananda9676]

Hi! Is this workout safe for me? I often feel cramps in my back and under my armpits. Wishing to improve my arms mobility.

[@SamuelJordanFitness]

I would always suggest checking in with your doctor first. Workouts like this will improve mobility and strength. Just make sure you take it slow with light weight and progress with caution- focussing on tempo and form 👊🙏

[@jacobsanders906]

Sprained my ankle the Dr said no gym but I figured sitting work outs might be fine so this is gonna be great!

[@SamuelJordanFitness]

I started uploading these workouts when I sprained my ankle myself! Best of luck with the recovery and I hope you enjoy my seated workouts in the meantime 👊⚡️🙏

[@jacobsanders906]

@@SamuelJordanFitness thank you 🙏 I did enjoy it indeed.

[@prajwalsinghthapa9858]

1. Bicep curls 2. Tricep extension 3. Arnold press 4. ISO twists 5. Tricep extension 6. Shoulder press 7. Hammer curls 8. Front raise twist 9. Tricep press 10. Alternating curls

[@qwuantum]

thanks I have knee injury and I barely can move it

[@SamuelJordanFitness]

Sorry to hear about your injury. Hope you enjoyed the workout! 👊

[@Pinksicles890]

I have vasovagal syncope (VVS) along with arryrhmia so standing up causes me to faint so I try to find excersises which you can do seated

[@SamuelJordanFitness]

I hope my seated series is helping you to train. 👊🙏

[@jamesacut457]

How many sets will you do with this kind of workout and its interval? thank you.

[@xoxoLADYEPICxoxo]

is your back supposed to be sore? great workout :)

[@SamuelJordanFitness]

It depends. If it’s your first time training with weights for a while then it’s likely that you will feels DOMS (delayed onset muscle soreness) in other areas of your body including your arms. This is because you use muscles in your back and core to stabilise your upper body when doing these exercises. However, the soreness could also be a result of bad form. I can’t tell which of these it is without seeing you do the workout, so just ensure that you have proper form by keeping a neutral spine and engaging your core when doing these exercises. Also, make sure that you properly rest and recover between workouts and wait until soreness has gone 👍

[@xoxoLADYEPICxoxo]

​@@SamuelJordanFitness that is good to know! thanks for the info and your reply

[@Nima.Mahmoud]

Wooowwwww that was goood 🫶🏽🫶🏽🤩🤩

[@SamuelJordanFitness]

Thank you so much!! 💪🙏

[@frolieberg]

just finished day 1.

[@frolieberg]

day 4 done

[@SamuelJordanFitness]

Amazing work! Well done and keep it up 💪⚡️👊

[@frolieberg]

day 5 done

[@frolieberg]

another day done

[@frolieberg]

another day done

[@Gj_bd]

Is this a fall under body work out like shoulders and all that ???

[@SamuelJordanFitness]

This is a workout for shoulders and arms 💪

[@Gj_bd]

@@SamuelJordanFitness have you got on with fall under one sitting down?

[@Gj_bd]

@@SamuelJordanFitness can you do this with just your the movement bc I don’t have anything to do it with will it still work??

[@frolieberg]

Would it be ridiculous of me to ask for you to make an abdominal area workout using dumbbells in the same format as this vid?

[@SamuelJordanFitness]

Of course not it’s not ridiculous! I love video requests and will always try my best to do one 👊. In this case I might already have what you’re looking for 😊 Try this and let me know what you think, if it isn’t what you’re looking for then let me know and I’ll film a new one 👊👊 kzbin.info/www/bejne/rmavl5-MhbqJeNU

[@frolieberg]

@@SamuelJordanFitness oh thats exactly what I was looking for. thanks!

[@salmon4869]

Just started today and its so weird how light and small my phone suddenly feels. I can only currently use these 1kg weights from my sister that shes not using for now because idk where I can access a gym cheap/free. I think the uni im going to go may have one but til them ima try and tone up/cut(????) Idk what im saying haha ill figure it out ig. Thanks!

[@SamuelJordanFitness]

Great work! Keep it up ☺️👊💪

[@pouringpoipoi5777]

you didnt mention how many times should we do it for week? is it ok to do it everyday? do we need to rest evey 1-2day?

[@SamuelJordanFitness]

Hi there Pouring poi poi! I would suggest mixing this into a program that also includes every other major body part and allows proper rest and recovery. The ideal way to train for muscle hypertrophy is to push to failure, allow the muscles enough time to recover and then gradually over time add progressive overload (more reps or more weight). Of course, if you are limited by your equipment and cannot increase the weight you’re using then it certainly won’t hurt to do this workout daily. However, if your muscles are sore then have a rest day, work a different body part or do cardio. I have hundreds of different workouts on my channel. Try mixing it up and trying a different workout each day. Hope that helps! ☺️

[@pouringpoipoi5777]

@@SamuelJordanFitness awesome i learn alot new today. thank you

[@SamuelJordanFitness]

You’re welcome ☺️👊💪

[@xylo5750]

I thought my arms sucked… but after doing this workout… I realized they sucked even more.

[@SamuelJordanFitness]

Keep going, you’ll build your arm strength! You got this 👊💪

[@marcelocantong7774]

result after doing this every mondays, wednesdays and Fridays for a month?

[@SamuelJordanFitness]

You will likely start to get stronger and see some muscle gain. Just make sure that you’re pushing hard and training almost to failure, recovering well (getting enough sleep) and eating at least 1g protein per pound of bodyweight 👊

[@user-yc2gi6ci7n]

Day 1 (don’t reply please I’ll add more)

[@user-yc2gi6ci7n]

Day 2

[@user-yc2gi6ci7n]

Day 3

[@user-yc2gi6ci7n]

Day 4

[@user-yc2gi6ci7n]

Day 5 I need to rest I am having a really bad rash

[@user-yc2gi6ci7n]

Day 6 I’ve been really sick my dudes

[@eagle56786]

thank you :)

[@SamuelJordanFitness]

You’re welcome 😌👊

[@eagle56786]

@@SamuelJordanFitness lost 20 lbs last month!! thank you again!!

[@SamuelJordanFitness]

Wow amazing work!! Love it! Keep it up 👏🙌👊🔥

[@Pingaheimer]

My penis is broken so it’s great to find a workout that doesn’t necessit to be standing up

[@g0ldenkook]

Thanks for this workout!! Sprained my ankle pretty badly and took 4 weeks to heal, even now my ankle still feels weak so I’m only able to do seated workouts 🥲

[@SamuelJordanFitness]

I’m sorry to hear of your injury Ashley. I started making these seated workouts after I sprained my ankle, I hope that this seated workout helps you to continue to train whilst your ankle heals! 👊💪