PRIOR TO STARTING ANY DUMBBELL EXERCISES, IT IS RECOMMENDED YOU CONSULT A PHYSICIAN

1.     SHOULDER EXERCISES

a.     Shoulder Press

i.       Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells until arms are extended overhead. Lower and repeat. Repeat with the other arm.

b.      Dumbbell Raise

i.       Stand and grasp dumbbells with arms to side, palms facing sides of thighs. Pull dumbbells up to sides of ribs with elbows out to sides. Lower and repeat. Repeat with the other arm.

c.      Upright Row

i.       Grasp dumbbells and stand with palms facing front of thighs. Pull dumbbells to front of shoulder with elbows leading. Allow wrists to flex as dumbbell rises upward. Lower and repeat. Repeat with the other arm.

d.     Seated Shoulder Presses

i.       Sit upright on bench with dumbbells over head. Make sure back is flat. Lower dumbbells slowly to shoulders. When arms are at 90 degrees, press the dumbbells back up and repeat.  Repeat with the other arm.

e.     Lateral Raises

i.       Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout. When arms are parallel to floor, slowly lower back and repeat. Repeat with the other arm.

f.       Incline Lateral Raises

i.       Grasp dumbbell in one hand. Lie on 30° to 45° incline bench with opposite side of body on incline, arm over top of bench, lower leg positioned on front side of seat, and upper leg on back side of seat. Position dumbbell inside of lower leg, just in front of upper leg. Raise dumbbell from until upper arm is perpendicular to torso. Maintain slight fixed bend in elbow throughout exercise. Lower dumbbell to front of upper leg and repeat.  Repeat with the other arm.

g.      Reverse Flies

i.       Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent. When arms are parallel to floor, slowly lower dumbbells back. Repeat with the other arm.

h.     Front Raises

i.       Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs. Raise one dumbbell directly in front of you. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm. Repeat with the other arm.

i.       Internal Rotation

i.       Lay on your right side (if available, use a bench), with the elbow tucked at the waist and forearm parallel to the floor making an ‘L’ shape, place the dumbbell in the right hand.  Slowly raise dumbbell vertically, do not move elbow, and slowly back to the starting position.  Repeat with the other arm.

j.       External Rotation

i.       Lay on your left side (if available, use a bench), with the elbow tucked at the waist and forearm parallel to the floor making an ‘L’ shape, place the dumbbell in the right hand.  Slowly raise dumbbell vertically, do not move elbow, and slowly back to the starting position.  Repeat with the other arm.

k.     Bent Over Arm Swings

i.       Bend at your waist and set your body at a 90 degree angle. With thumb toward thigh, swing the dumbbell side to side. Repeat with other arm.

a.     This exercise to be performed swinging front to back, clockwise and counterclockwise

l.       Lying Rear Delt Raise

i.       Lie on side with legs separated for support. Grasp dumbbell in front of chest, palm facing down, arm extended forward with a slight bend. Raise dumbbell from floor until it travels above shoulder. Return dumbbell to floor at original position and repeat. Repeat with the other arm.

2.     Wrist/Forearm exercises

a.     Single Arm Dumbbell Palms Down Wrist Curls

i.       Sit on a bench and hold a dumbbell over your knee with your palm facing down. Stretch your wrist as far down as possible while holding the dumbbell securely. Curl your wrist up as far as possible while flexing your forearm at the top position. Lower the dumbbell slowly to the starting position. Repeat with other arm.

a.     This exercise should also be performed with Palms Up and Thumb Up

b.      When you achieve sufficient shoulder strength, this exercise can also be performed standing straight up with dumbbell(s) held straight out in front of you.

b.      Wrist Flippers

i.       Hold two dumbbells at waist level with your palms facing down. Slowly flip your wrists and turn your palms up while flexing your forearms throughout the entire range of the movement.

c.      Wrist Rollers

i.       Grab a wrist roller tool with both hands while standing with your feet about shoulder width apart. grab the bar/stick with both hands using an overhand grip. Extend both arms straight out in front of you, parallel to the floor. Next, roll the weight up from the floor by rapidly twisting the bar/stick with your hands and wrists. Once the weight reaches the top, slowly lower the plate back to the floor by reversing the motion of your hands and wrists. Repeat (if you can!).

a.     If you do not have a wrist roller tool, you can easily put one together. All you need is a 5 or 10 pound weight plate, a strong thin rope about 3 feet long and a 6-8 inch stick or bar. Securely fasten the rope to the middle of the bar/stick and tie the other end of the rope to the weight plate