A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Intermediate
Shapes and tones the back of your arms using simple furniture support.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Sit on a chair, hands gripping the edge beside your hips.
- 2.Slide forward and lower your body by bending elbows.
- 3.Push back up until arms are straight but not locked.
Pro Tips
- •Keep back close to chair.
- •Do not lower below 90° elbow bend.
Equipment
Chair
Safety
Avoid this if you have shoulder pain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.