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 of your dumbbells. Then hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with the palms facing inwards.

This is the starting position.

From here raise your elbows up as high as you can whilst keeping them tucked in and keeping your hands facing the floor.

Once done, return the dumbbells back down safely to the starting position. 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 up to shoulder height with your arms bent and your palms facing forward.

This is the starting position.

From here extend your arms overhead until they are almost locked out, or as high as you can. Keep your palms facing forward throughout the movement.

Once done, return the dumbbells back down safely to shoulder height. 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 grabbing a dumbbell and have it hanging by your side with your palm facing inwards towards your body.

This is the starting position.

From here curl the dumbbell up, by bending at the elbow until the arm is fully flexed or as high as you can. As you do this rotate your palm so it faces you.

Once done, return the dumbbell back down safely to your side. This is one repetition, now repeat this for the desired amount. Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.

If you find yourself falling sideways it may be better to hold a dumbbell in each hand to counteract the weight.

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 of your dumbbells. Then hinge from the hips until your body is almost parallel to the floor and keep your elbows tucked into your side and bent so the hands are facing the floor and the palms facing inwards.

This is the starting position.

From here raise and extend your arms behind you until they are straight.

Once done, return the dumbbells back down safely to the starting position. 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.