Para Dumbbell 6 | Adapt to Perform
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Para Dumbbell 6

Session details
Whiteboard
Resistance
Shoulders Arms Chest
Total time of workout
15 minutes
Equipment
Intensity:
Easy
Medium
Hard
00:00:00
1. Warm-Up
Reps:
Exercise 1

Warm-Up

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

2. Dumbbell Bicep curl
Reps: 3 Sets of 12 3 Sets of 12 3 Sets of 12
Exercise 2

Dumbbell Bicep curl

Reps
3 Sets of 12
3 Sets of 12
3 Sets of 12
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.

3. Dumbbell Arnold Press
Reps: 3 Sets of 12 3 Sets of 12 3 Sets of 12
Exercise 3

Dumbbell Arnold Press

Reps
3 Sets of 12
3 Sets of 12
3 Sets of 12
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.

4. Dumbbell Front Raise
Reps: 3 Sets of 12 3 Sets of 12 3 Sets of 12
Exercise 4

Dumbbell Front Raise

Reps
3 Sets of 12
3 Sets of 12
3 Sets of 12
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.

5. Dumbbell Lateral Raise
Reps: 3 Sets of 12 3 Sets of 12 3 Sets of 12
Exercise 5

Dumbbell Lateral Raise

Reps
3 Sets of 12
3 Sets of 12
3 Sets of 12
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.

6. Dumbbell Bent Over Fly
Reps: 3 Sets of 12 3 Sets of 12 3 Sets of 12
Exercise 6

Dumbbell Bent Over Fly

Reps
3 Sets of 12
3 Sets of 12
3 Sets of 12
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.

7. Dumbbell Tricep Extension
Reps: 3 Sets of 12 3 Sets of 12 3 Sets of 12
Exercise 7

Dumbbell Tricep Extension

Reps
3 Sets of 12
3 Sets of 12
3 Sets of 12
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.