Sit in chair with your head up and your back straight. Hold the weight at your sides with your arms straight. Bring your arms straight up at your sides to shoulder height, like a butterfly spreading its wings. Slowly lower your arms back down at your sides.
Upper Extremity Dumbbell Home Exercise Program. 1. Supine Dumbbell Fly. Lie on back with feet flat on the floor. Position head, shoulders, and buttocks flat on bench. With shoulders flexed to 90o, grasp dumbbells. Dumbbells should face each other. Move dumbbells outward in a wide arch fashion, while keeping the elbows slightly bent. Keep ...
Instructions. • exercises should be done at least once per day. • do one arm at a time. • perform exercises slowly. Exercises. To increase strength in the upper extremities, some type of weight (or resistance) should be used. Recommendations: • commercial wrist weights, 1 to 2 lbs. • soup or tuna can. Shoulder flexion.
Upper Extremity Exercise Program. These exercises are used to maintain and increase arm strength and endurance. Perform exercises slowly and with control. Make sure to sit up straight in the chair with feet on the floor or leg rests to help with keeping an upright posture.
Home Exercise Program. Physical and Occupational Therapy. instructions. DO NOT hold your breath. Count out loud. Limit exercising in excessive heat or humidity. Allow adequate resting periods. Listen to your body. Make exercise part of your daily routine. Do the highlighted or marked exercises ____________ times a day.
The 15 Best Upper Body Dumbbell Exercises + A Workout Plan
Sep 2, 2024 · First, we're going to cover what exercises are best to include in your upper body dumbbell workout. And follow with the guided rep - sets protocol to push more weight and build more muscle. 15 Best Upper Body Dumbbell Exercises 1. Lateral Raise
This is why I’ve gathered the best 25 upper body dumbbell exercises that help you build strength and mass. Dumbbell floor press, DB overhead press, dumbbell bicep curl, DB kickback are some of the examples of upper body workouts that we can perform without a bench.
workouts/dumbbell-only-upper-lower-workout-routine 45-60 Mins. Day 1: Dumbbell Upper Body Workout. Exercise Sets Reps. 1. Bent Over Dumbbell Row. 4. 8 - 10.
Day 1: Chest, Shoulders & Triceps Dumbbell Workout. THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT®. Store. Workouts. Diet Plans. Expert Guides. Videos. Tools. DUMBBELL ONLY WORKOUT: 5 DAY DUMBBELL WORKOUT SPLIT. cle mass at Traini. home or on the go! Program Duration: 12 Weeks Target Gender: Male & Female Days Per Week: 5 …
This program is to be used to improve upper body strength and range of motion. Many of the exercises focus on muscles of the shoulders, chest and upper back. Please consult with your therapist for specific instructions before doing any of these exercises. If at any time you experience unusual pain or discomfort, stop
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