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Bicep Curl

Sitting on a therapy ball with feet shoulder width apart, find your neutral spine
(for added balance, stability, core, and pelvic strength)

  • Hold a dumbbell in each hand with thumbs curled around the grips and hands facing forward, arms down at your sides
    • Make sure your back is straight and shoulders are rolled back and down
  • Bend elbows and slowly bring dumbbells to chest
    • Breathe out as your bring your arms up
    • Make sure to keep elbows out at sides, wrists in line with elbows
  • Lower dumbbells slowly back to the starting position with arms at sides
    • Breathe in as you lower your arms
    • Make sure you keep your back straight and your shoulders back throughout

Hammer Curl

Sitting on a therapy ball with feet shoulder width apart, find your neutral spine
(for added balance, stability, core, and pelvic strength)

  • Hold a dumbbell in each hand with thumbs curled around the grips and hands facing inward toward your sides, arms down at your sides
    • Make sure your back is straight and shoulders are rolled back and down
  • Bend elbows and slowly bring dumbbells to chest (hands always facing in toward each other)
    • Breathe out as your bring your arms up
    • Make sure to keep elbows out at sides, wrists in line with elbows
  • Lower dumbbells slowly back to the starting position with arms at sides
    • Breathe in as you lower your arms
    • Make sure you keep your back straight and your shoulders back throughout

Side Lateral Raise

Sitting on a therapy ball with feet shoulder width apart, find your neutral spine
(for added balance, stability, core, and pelvic strength)

  • Hold a dumbbell in each hand with thumbs curled around the grips and hands facing toward you, arms down at your sides
    • Make sure your back is straight and shoulders are rolled back and down
  • Raise dumbbell to shoulder height so that your arms are parallel with the floor, and make sure that the palms of your hands are facing downward
    • Exhale as you raise your arms up
    • Hold this position for 2 seconds
  • Bring your arm back down to your side with palms of your hands facing you
    • Inhale as you slowly bring your arms back down

Dumbbell Shoulder Press

Sitting on a therapy ball with feet shoulder width apart, find your neutral spine
(for added balance, stability, core, and pelvic strength)

  • Hold a dumbbell in each hand with thumbs curled around the grips and hands facing forward, arms down at your sides
    • Make sure your back is straight and shoulders are rolled back and down
  • Raise Dumbbells to shoulder height and make sure that the palms of your hands are facing outward (Starting Position)
  • Push dumbbells upward and toward each other so that they touch
    • Breathe out as you are pushing the dumbbells up
    • Make sure your hands stay facing outward
  • Hold the position at the top for 3 seconds and then slowly bring your arms down to the starting position
    • Breathe in as you bring your arms down

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