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    Upper Extremity - Dumbbellil

    Uploaded by

    Tarik
    This document provides instructions for several upper body exercises that can be done while sitting in a chair with or without hand weights. The exercises target the chest, shoulders, arms, and back. The document explains how to perform each exercise with the proper form and breathing.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Upper Extremity - Dumbbellil

    Uploaded by

    Tarik
    93 views3 pages
    This document provides instructions for several upper body exercises that can be done while sitting in a chair with or without hand weights. The exercises target the chest, shoulders, arms, and back. The document explains how to perform each exercise with the proper form and breathing.

    Original Description:

    vjezbe

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    This document provides instructions for several upper body exercises that can be done while sitting in a chair with or without hand weights. The exercises target the chest, shoulders, arms, and back. The document explains how to perform each exercise with the proper form and breathing.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    93 views3 pages

    Upper Extremity - Dumbbellil

    Uploaded by

    Tarik
    This document provides instructions for several upper body exercises that can be done while sitting in a chair with or without hand weights. The exercises target the chest, shoulders, arms, and back. The document explains how to perform each exercise with the proper form and breathing.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Upper Body Exercises

    Do all these exercises slowly. Do not hold your breath and remember to breathe
    out as you do the “work” part of each exercise.
    If you feel any unusual pain in your joints or muscles while you exercise, do not
    continue the exercise.
    You will need a firm chair and hand held weights or wrist weights for these
    exercises.
    • Do each exercise ______ times.
    • Do these exercises _____ times each week.

    ‰‰ Chest press
    1. Sit in a chair with your head up and
    your back straight.
    2. Start with your elbows bent holding
    the weights at your chest.
    3. Push the weight straight out in front of
    you until your arms are straight.
    4. Pull the weights back slowly to the
    start position.

    ‰‰ Chest pulls
    Sit in a chair with your head up and your
    back straight.
    1. Bring the weights to the center of your
    chest, about shoulder height.
    2. Pull your elbows back, bringing the
    weights out to your shoulders.
    3. Return to the start position and repeat.
    2 patienteducation.osumc.edu

    ‰‰ Butterfly wings (lateral raise)


    1. Sit in chair with your head up
    and your back straight.
    2. Hold the weight at your sides
    with your arms straight.
    3. Bring your arms straight up at
    your sides to shoulder height,
    like a butterfly spreading its
    wings.
    4. Slowly lower your arms back
    down at your sides.

    ‰‰ Front Raise
    1. Sit in chair with your head up
    and your back straight. Hold the
    weight at your sides with your
    arms straight.
    2. Bring your arms straight up in
    front of you to shoulder height.
    3. Slowly lower your arms back
    down.

    ‰‰ Upright row
    1. Sit in the chair with your arms in
    front of you, the weights resting
    on your knees.
    2. Lift the weights by pulling your
    elbows up and out at shoulder
    .
    height.
    3. Hold and then slowly lower your
    hands to your sides.
    patienteducation.osumc.edu 3

    ‰‰ Bicep curls
    1. Sit in the chair with your elbow tucked
    at your sides.
    2. Bend your elbow up, bringing the
    weight up to your shoulder.
    3. Slowly bend your elbow back down to
    your side.
    4. Repeat with the other arm.

    ‰‰ Overhead press
    1. Raise your elbows to shoulder
    height out to your sides.
    2. Raise your arms over your head.
    3. Hold and then slowly lower your
    arms to shoulder height.

    ‰‰ Triceps extension
    1. Sit leaning forward.
    2. Bend your elbow to bring it up
    toward your back.
    3. Straighten your arm out behind you.
    4. Hold and then slowly bend your
    elbow back to the starting position.
    5. Repeat with the other arm.

    Talk to your doctor or health care team if you have any questions about your care.
    For more health information, contact the Library for Health Information at 614-293-3707 or
    e-mail health-info@osu.edu.
    © 2006 - October 31, 2016, The Ohio State University Wexner Medical Center.

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