Reps
Description
This warm-up is a standardised session throughout, so once you get the hang of it no need to watch the video each time.
Time: 10 mins
This warm-up is a standardised session throughout, so once you get the hang of it no need to watch the video each time.
Time: 10 mins
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.
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.
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.
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.
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.
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.