Seated Press and Curl

Lifting a bag onto a high shelf

An older man seated on a firm chair curling two resistance-tube handles to shoulder height, the tube anchored under the seat

Position: Seated
Takes: 6 minutes
How much: 8–12 each, 2 rounds

Why this one

Two movements that cover most of what arms are asked to do — lift something to chest height, then put something above your head. Done seated, the back is supported and there is nothing to balance, and the soft handles mean your grip is never the thing that gives out first.

How to do it

Sit on the middle of the tube so the chair holds it in place, a handle in each hand at your sides.
Curl both handles up to your shoulders, keeping your elbows tucked in.
From the shoulder, press both handles straight up overhead — stop before your elbows lock.
Reverse the whole thing slowly, back down to your sides.