ChairMaster | Exercise Chair

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Chair Exercise Examples on the ChairMaster

Download The Complete Chair Exercise Guide PDF

Warm Up

ChairMaster Recumbent Exercise Bike

 

Warming up on the ChairMaster exercise bicycle for 10 to 15 minutes is recommended before you start your ChairMaster exercises. While you can cycle with the seat in the upright position, adjusting the seat to the reclining position gives you a comfortable seat, reclined with your mid and lower back fully supported – allowing you to move your legs without any weight on your joints. The 5 levels of resistance on the recumbent bicycle allow you to customize your chair exercises.


Seated Exercises - Chair in upright position
Arms & Shoulders 

1 - Bicep Curl

ChairMaster Exercise | Bicep Curl

  • Sitting in the ChairMaster
  • Feet on the floor
  • Hold the handles of the bands attached to the front of the chair
  • Palms facing up
  • Slowly bring fists toward shoulders
  • Keep elbows in
 

2 - SHOULDER PRESS

ChairMaster Exercise | Shoulder Press

  • Sitting in the ChairMaster
  • Feet on the floor
  • Hold the bands at shoulder height palms facing forward
  • Press the arms straight towards the ceiling
  • Slowly lower
 

3 - CHEST PRESS

ChairMaster Exercise | Chest Press

  • Sitting in the ChairMaster
  • Feet on the floor
  • Hold the bands at shoulder height palms facing down
  • Press forward to straighten the arms
  • Slowly release

 

4 - tricep press back

ChairMaster Exercise | Tricep Press Back

  • Sitting in the ChairMaster
  • Feet on the floor
  • Hold the handles of the bands attached to the front of the chair
  • Palms facing down
  • Press the hands straight back
 

5 - Lateral arm raises

ChairMaster Exercise | Lateral Arm Raises

  • Sitting in the ChairMaster
  • Feet on the floor
  • Hold the bands at shoulder height palms facing forward
  • Press the arms straight towards the ceiling
  • Slowly lower
 

6 - flys

ChairMaster Exercise | Flys

  • Sitting in the ChairMaster
  • Feet on the floor
  • Hold the bands at shoulder height palms facing down
  • Press forward to straighten the arms
  • Slowly release

 

7 - Bent Arm Rows

ChairMaster Exercise | Bent Arm Rows

  • Sitting in the ChairMaster
  • Feet on the floor
  • Hold the handles of the bands attached to the front of the chair
  • Palms face down
  • Elbows are out to the sides
  • Pull fists towards the chest
 

8 - Wrist Curls

ChairMaster Exercise | Wrist Curls

  • Sitting in the ChairMaster
  • Feet on the floor
  • Hold the handles of the bands attached to the front of the chair
  • Palms facing up with elbows in
  • Holding the forearms still curl with only the wrists
  • Repeat with palms facing down
 


SEATED Chair EXERCISES - CHAIR IN UPRIGHT POSITION
Legs

9 - Leg press with cuff

ChairMaster Exercise | Leg Press with Cuff

  • Sitting in the ChairMaster
  • Attach cuff to the right foot around the center of the foot
  • Sit tall, hold the arms of the chair
  • Start with the right knee bent
  • Lift right leg keeping knee bent
  • Press right leg straight
  • Slowly release and repeat
  • Switch Sides
 

10 - Leg Extension with cuff

ChairMaster Exercise | Leg Extension with Cuff

  • Sitting in the ChairMaster
  • Attach cuff to the right ankle
  • Sit tall, hold the arms of the chair. Knees are bent
  • Slowly straighten the right leg
  • Slowly lower and repeat
 

11 - Seated Abductor with cuff

ChairMaster Exercise | Seated Abductor with Cuff

  • Sitting in the ChairMaster
  • Attach cuff to the right ankle
  • Fully extend the leg
  • Move the straight leg out to the right
  • For added resistance use the cuff on the left side of the chair
  • Switch sides

SEATED EXERCISES - CHAIR IN UPRIGHT POSITION
Abdominals

12 - Alternating
leg lifts

ChairMaster Exercise | Alternating leg lifts

  • Sitting in the ChairMaster
  • Sit up tall
  • Chest is lifted
  • Alternate lifting legs with knees bent
  • Hold the chair for support
 

13 - Alternating leg lifts w/cross body crunch

ChairMaster Exercise | Alternating leg lifts w/cross body crunch

  • Sitting in the ChairMaster
  • Sit up tall
  • Chest is lifted
  • Lift right leg with knee bent
  • Lace hands behind the head
  • Take left elbow towards right knee
  • Switch sides
 

14 - Seated leg crunches/both legs/ holding chair

ChairMaster Exercise | Seated leg crunches/both legs/ holding chair

  • Sitting in the ChairMaster
  • Sit up tall
  • Chest is lifted
  • Hold the chair for support
  • Lift both knees towards the chest
  • Slowly lower the feet to the floor

SEATED EXERCISES - CHAIR RECLINING
Arms & Shoulders

15 - Chest press

ChairMaster Exercise | Chest Press

  • Sitting in the ChairMaster
  • Feet on the floor
  • Hold the bands at shoulder height palms facing down
  • Press forward to straighten the arms
  • Slowly release
 

16 - Shoulder press

ChairMaster Exercise | Reclined Should Press

  • Sitting in the ChairMaster
  • Feet on the floor
  • Chest is lifted
  • Hold the bands at shoulder height palms facing forward
  • Press the arms straight towards the ceiling
  • Slowly lower
 

17 - Reclining Flys

ChairMaster Exercise | Reclining Flys

  • Feet on the floor
  • Hold the bands at shoulder height palms facing in
  • Extend the arms out to the sides directly from the shoulder
  • Bring the hands together slowly