Reps

Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.

You should position yourself perpendicular from the anchor point with it on your right side and grab the band in your left hand. Bring your elbow in a bent position tucked up to your side and your hand at the same height but rotated inward. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here rotate only at the shoulder so the hand comes from an internal rotation to an externally rotated position whilst keeping the elbow tucked in at the side. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Tips

Avoid jutting your head forward or arching your back as the arm moves.
Use the half-kneeling variation of this exercise if you are still having trouble keeping your spine neutral.
To determine which grip feels the greatest on your shoulder, try supinated (palms up), pronated (palms down), and neutral (palms facing).

Reps

Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.

You should position yourself perpendicular from the anchor point with it on your left side and grab the band in your right hand. Bring your elbow in a bent position tucked up to your side and your hand at the same height but rotated outward. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here rotate only at the shoulder so the hand comes from an internal rotation to an externally rotated position whilst keeping the elbow tucked in at the side. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Reps

Description

Let's get started by grabbing the barbell with an overhand grip at shoulder height with a bend in your elbows.

This is the starting position.

From here, we are going to press the bar up and overhead by extending at the elbow. Once done, return the bar back down safely to your shoulders. This is one repetition, now repeat for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Reps

Description

Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing inwards towards your body.

This is the starting position.

From here raise your arms up and to the side until you reach shoulder height, or as high as you can, with a slight bend in your elbow.

Once done, return the dumbbells back down safely to your side. This is one repetition, now repeat this for the desired amount.

If you find yourself tipping backwards as you raise your arms up, put the back of your chair against a wall to help prevent this.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Reps

Description

Let's get started by setting up the bench press with the appropriate weight. Then lie on the bench with your chest under the bar and grab the barbell with an overhand grip, wider than shoulder-width apart. Then lift the bar off the rack.

This is the starting position.

From here, we are going to lower the bar down to the chest whilst having a slight flair in your elbows. Once almost at chest height press the bar straight up until your arms are fully extended. This is one repetition, now repeat for the desired amount. Once you’ve done all repetitions put the bar back on the rack.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Reps

Description

Let's get started by moving forward in your chair and leaning back so you are at an angle then grab both your dumbbells and curl them up and push them up so they are both together and hovering above your chest.

This is the starting position.

From here, with a slightly bent arm open the arms out to the side until they are level with the shoulders, don’t go too far down here.

Once done, return the dumbbells back up to the starting position. This is one repetition, now repeat this for the desired amount. Once all are completed lower the dumbbell safely.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Reps

Description

Let's get started by moving forward in your chair and leaning back so you are at an angle then grab both your dumbbells and curl them up, by bending at the elbows until the hands are at shoulder height with your palms facing forward and the elbows out to the side.
This is the starting position.

From here press them upwards until your arms are almost locked out, or as far as you can.

Once done, return the dumbbells back safely to the shoulder. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Reps

Description

Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing inwards towards your body.

This is the starting position.

From here curl the dumbbells up, by bending at the elbows until the hands are at shoulder height. As you do this rotate your palms so they face you.

When they are at shoulder height extend your arms overhead until they are almost locked out, or as high as you can. Rotate your palms so they are facing forward at the top of the movement.

Once done, return the dumbbells back down safely to shoulder height and then return the dumbbells back down safely to your side. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Reps

Description

Let's get started by grabbing both your dumbbells and bringing them right above your head with a slight bent in your arms and your palms facing inwards.

This is the starting position.

From here bend your arms at the elbow, lowering the hands behind the head.

Once here, return the dumbbells back up above your head. This is one repetition, now repeat this for the desired amount.

If you find yourself tipping backwards as you raise your arms up, put the back of your chair against a wall to help prevent this.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.