Denver Physical Therapy at Home – Seated UE Exercises

SEATED BICEP CURLS – BILATERAL

SEATED BICEP CURLS - BILATERAL

While sitting in a chair and holding a free weight / dumbbell on each thigh, lift both sides while bending at the elbows. Lower back down and repeat.

UPRIGHT ELBOW TRICEP EXTENSION

UPRIGHT ELBOW TRICEP EXTENSION

Extend your elbow as shown while holding a free weight / dumbbell. Maintain your upper arm in an upward direction and only bend and straighten at your elbow.

SEATED PUNCHES

SEATED PUNCHES

While seated in a chair, extend your arms forward as in punching as shown. Use controlled smooth movements. Add 1lb weight/soup can

OVERHEAD PRESS – ALTERNATING

OVERHEAD PRESS - ALTERNATING

Extend your arm upward overhead as shown. As you lower back down, begin moving the opposite arm upwards. Use controlled smooth movements. Add 1lb weight/soup can

SHOULDER ABDUCTION – BILATERAL

SHOULDER ABDUCTION - BILATERAL

Move both arms out to the side and upwards. Then return to the starting position and repeat. Use controlled smooth movements. Add 1lb weight/soup can.

FREE WEIGHT – BILATERAL SCAPTION

FREE WEIGHT - BILATERAL SCAPTION

Hold a free weight in both hands and then raise them both up away from your side in a forward/lateral direction. Your elbows should be straight and the movement should occur in the plane of the scapula or 45 degrees to the side as shown. Do not let your shoulder shrug upwards unless instructed to go over shoulder level height. Add 1lb weight/soup can.