Upper Body Exercises 

Equipment: 2 Dumbbells

Directions

1. Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides.

2. Without leaning back, press the weights above your head.

3. Lower the dumbbells back to the starting position. 

Modifications

• Using resistance bands or PVC pipe 

• Lifting weights halfway and keeping a bent elbow throughout the exercise

• Using your legs to push the weight up

Equipment: 1 Dumbbell

Directions

1. Lie down on a flat bench

2. Grab the dumbbell with your palms facing each other

3. Hold the dumbbell over your head with your arms reaching toward the ceiling with your elbows slightly bent

4. Inhale and extend the weight back and over your head

5. Exhale and return your arms back above you.

Modifications

Use a resistance band tied to a rig 

Equipment: 2 dumbbells

Directions

1. Grab a set of dumbbells and grasp one dumbbell in each hand

2. Walk while carrying the weight and trying to keep your body upright with the weights by your sides

Modifications

• • Static dumbbell hold

  • Using different equipment such as a kettlebell

 Equipment: 1 kettlebell

  Directions

1. Stand with a kettlebell between your feet and your toes facing forward.

2. Reach down with your right arm and grab the kettlebell 

3. Pull the kettlebell up to your chest and lower your arm back down

4. Repeat with the left arm 

5. Continue switching arms each repetition

  Modifications

•  Bend over wheelchair and row 

• Use a dumbbell or a resistance band

 Equipment: 2 dumbbells

 Directions:

1. Hold a dumbbell in each hand with your palm facing upward.

2.  Slowly curl one weight up to your shoulders by bending your elbow and keeping your elbow close to your body.

3.  Bring the weight down slowly and repeat on the other side

4. Continue alternating sides 

Modifications 

•  Use a resistance band or kettlebell 

•  Use 1 dumbbell at a time

  Equipment: 2 dumbbells

 Directions: 

1. Hold a pair of dumbbells by your side for your starting position 

2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging

3. At the top, lower the weights back down. 

4. On the next repetition, raise the weights out to your sides and then lower the weight back down.

Modifications

• Sit down in a chair

• Use 2 barbell plates or a resistance band