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Exercises with weights

  1. 25. Seated shoulder press
  2. Muscle groups worked: shoulders
  3. How to do it:
    1. Sit tall in your chair. In one hand, hold a dumbbell or other heavy object that's easy to grip, such as a water bottle.
    2. Hold it near your shoulder, with your elbow bent at about 90 degrees.
    3. Push the object upward until your arm is fully extended.
    4. Pause for a moment, then slowly lower it back to eye level.
    5. Repeat at least 10 times, then switch to the other side.
    26. Bent-over rows
  4. Muscle groups worked: upper back and lats
  5. How to do them:
    1. Pick up a dumbbell or heavy object with both hands.
    2. Keeping your back flat, hinge forward from your hips. Push your butt back and keep a slight bend in your knees.
    3. Pull the object up toward your torso, pulling your shoulders down and back.
    4. Lower the object back down.
    5. Repeat for at least 10 reps.
    27. Biceps curls
  6. Muscle groups worked: biceps
  7. How to do them:
    1. Stand tall, with a heavy object or dumbbell in one hand and your arm straight by your side.
    2. Without shifting your weight, curl the dumbbell up toward your shoulder, bending your elbow to do so.
    3. Pause for a moment at the top of the movement, then lower to the starting position.
    4. Repeat for at least 10 reps, then switch to the other side.
    28. Front raises
  8. Muscle groups worked: shoulders
  9. How to do them:
    1. Stand tall, with a dumbbell or another heavy object in your hand. Keep your arm by your side and your palm facing toward you.
    2. Lift the weight in front of you, keeping your arm straight.
    3. Stop when your arm is parallel with the ground.
    4. Pause for a moment, then lower your arm.
    5. Repeat for at least 10 reps, then switch sides.
    29. Russian twists
  10. Muscle groups worked: obliques and shoulders
  11. How to do them:
    1. Sit on the floor with your knees bent and feet slightly off the floor. Hold a dumbbell or other heavy object in front of you.
    2. Twist the object to the side, keeping your arms straight.
    3. Pause for a moment, then repeat on the other side.
    4. Complete at least 10 reps on each side.
    30. Romanian deadlifts
  12. Muscle groups worked: glutes, hamstrings, and back
  13. How to do them:
    1. Stand tall, with a dumbbell or heavy weight in both hands in front of you.
    2. Lower the weight while pushing your hips back; keep your back neutral throughout the movement.
    3. When your back is about parallel to the floor, squeeze your glutes and push your hips forward to return to the starting position.
    4. Repeat at least 8 times.
    https://www.healthline.com/health/fitness/office-exercises#5-minute-workout
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Monday, 25 September 2023

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