Exercises with weights
- 25. Seated shoulder press
- Muscle groups worked: shoulders
- How to do it:
- 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.
- Hold it near your shoulder, with your elbow bent at about 90 degrees.
- Push the object upward until your arm is fully extended.
- Pause for a moment, then slowly lower it back to eye level.
- Repeat at least 10 times, then switch to the other side.
- Muscle groups worked: upper back and lats
- How to do them:
- Pick up a dumbbell or heavy object with both hands.
- Keeping your back flat, hinge forward from your hips. Push your butt back and keep a slight bend in your knees.
- Pull the object up toward your torso, pulling your shoulders down and back.
- Lower the object back down.
- Repeat for at least 10 reps.
- Muscle groups worked: biceps
- How to do them:
- Stand tall, with a heavy object or dumbbell in one hand and your arm straight by your side.
- Without shifting your weight, curl the dumbbell up toward your shoulder, bending your elbow to do so.
- Pause for a moment at the top of the movement, then lower to the starting position.
- Repeat for at least 10 reps, then switch to the other side.
- Muscle groups worked: shoulders
- How to do them:
- Stand tall, with a dumbbell or another heavy object in your hand. Keep your arm by your side and your palm facing toward you.
- Lift the weight in front of you, keeping your arm straight.
- Stop when your arm is parallel with the ground.
- Pause for a moment, then lower your arm.
- Repeat for at least 10 reps, then switch sides.
- Muscle groups worked: obliques and shoulders
- How to do them:
- 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.
- Twist the object to the side, keeping your arms straight.
- Pause for a moment, then repeat on the other side.
- Complete at least 10 reps on each side.
- Muscle groups worked: glutes, hamstrings, and back
- How to do them:
- Stand tall, with a dumbbell or heavy weight in both hands in front of you.
- Lower the weight while pushing your hips back; keep your back neutral throughout the movement.
- When your back is about parallel to the floor, squeeze your glutes and push your hips forward to return to the starting position.
- Repeat at least 8 times.
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