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