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Certain upper body exercises can be performed while sitting down so you don't have to worry about putting too much pressure on your knee. You don't have to do your upper body exercises sitting down, but it can be helpful if you're suffering from a particularly painful knee injury. Some upper body exercises you can do while seated include: Bicep curls Overhead presses Lateral raises If your knee is in pain, bodyweight exercises can be a nice way to work out your upper body without using heavy weights or machines. Some bodyweight exercises you can try are: Bench dips Pullups Inverted rows There are lots of upper body exercises you can do right on the floor so you don't have to put pressure on your knee. Some knee-friendly floor exercises you can try include: Crunches Push ups Planks Supermans
Do some upper body exercises while seated if it's too painful to stand. Try doing bodyweight exercises if you want something with minimal resistance. Do floor exercises to work out your upper body and give your knee a break.