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 setting up the machine by choosing the appropriate weight. Then either sit on the seat, or if the machine is usable from a wheelchair, set yourself in the correct position. Grab the handles with both hands in an overhand grip.

This is the starting position.

From here, press both hands up until they are fully extended. Then slowly lower them back down to the starting position. 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.

Remember not all machines are the same and may require different usage. If unsure, look at the instructions on the machine or talk to a staff member at the gym.

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 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 in front of you 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 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 arms up towards the ceiling as high as you can, with a slight bend in your elbow.

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 the arms bent and rotate your palms so they are facing you.

This is the starting position.

From here extend your arms overhead, as you do so rotate the dumbbells until the palms are facing forward and until your arms are almost locked out, or as high as you can.

Once done, return the dumbbells back down safely to shoulder height, rotating them back so we return to the starting position. 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 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.

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 and a slight raise in the elbows.

This is the starting position.

From here rotate the arms up and back, keeping a bend in your elbow throughout the rotation, you should end up in a position whereby your arms look like a W and your thumbs are pointed behind you.

Once done, rotate 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.