WebAerobics - Your Global Destination for Aerobics

Please read all of the following Terms of Use before using any of the resources on the WebAerobics website. By using the WebAerobics website, you confirm that you have read and under, and agree to be bound by, these Terms of Use.

These exercises will help you strengthen your arms and shoulders.

Door Way Stretch
1. Stand in a doorway.
2. Bend your elbows to a 90 degree angle and place forearms against the door frame.
3. Lean forward.
4. Maintain this position for ten to fifteen seconds.
5. Repeat this exercise.

Kneeling Reach
1. Kneel down on the ground.
2. Sit back moving your buttocks toward the heels with arms extending out in front of body.
3. Keep your elbows straight and hands down on the ground.
3. Feel mild tension through upper arms and shoulders.
4. Maintain this position for ten to fifteen seconds.
5. Repeat this exercise.

Front Body Cross
1. This can be done either sitting or standing.
2. Keep your shoulders square.
3. Reach across your body with the right arm.
4. Your left hand should be holding the right arm just beyond elbow.
5. Press your right arm closer towards the body. You will feel tension in the shoulder.
6. Maintain this position for ten to fifteen seconds.
7. Repeat this exercise.
Note: You should switch arm positions in step 4.

Rear Body Reach
1. Stand.
2. Reach your left arm behind you, bending elbow at a 90 degree angle, palm facing out.
3. Reach for the front of right arm with your left arm.
4. Press left hand back as you press shoulder blades together.
5. Maintain this position for ten to fifteen seconds.
6. Repeat this exercise.
Note: You should switch arm positions in step 2.

Standing Dumbbell Curls
1. Stand holding a dumbbell in each hand with an underhand grip.
2. Keep your elbows locked on your sides.
3. Curl the dumbbells either simultaneously or one at a time.
4. Hold for one second.
5. Lower the dumbbell(s) to the starting position.
6. Repeat this exercise.

Barbell Curls
1. Stand holding a barbell with an underhand grip.
2. Keep your hands shoulder-width apart on the bar.
3. Keep your elbows locked to your sides.
4. Curl the bar.
5. Hold for one second.
6. Lower the barbell to the starting position.
7. Repeat this exercise.

Bench Dumbbell Curls
1. Sit holding a dumbbell in your hand with an underhand grip.
2. Contract your biceps to curl the weight up.
3. Pause for a second.
4. Lower the weight back to the starting position.
5. Repeat this exercise.

Behind The Head Tricep Stretches
1. Either sitting or standing.
2. Drop your chin to the chest.
3. Reach your right arm straight up overhead, palm forward.
4. Bend your elbow and drop your right hand to the back of the neck.
5. Reach overhead with your left arm and grab below the right elbow, slowly pulling the right arm to the left.
6. Maintain position for ten to fifteen seconds.
7. Repeat this exercise.
Note: Switch arms in step 3.

Hand Stretches
1. Sit or stand.
2. Extend right arm out with palm facing up.
3. Grasp right fingers with left hand, and gently pull right fingers back and towards your body.
4. Maintain position for ten to fifteen seconds.
5. Repeat this exercise.
Note: Switch arms in step 2.

Kneeling Forearm Stretches
1. Kneel on the ground.
2. Palms should be with fingers pointing back toward knees.
3. Lean backwards while keeping palms flat to the floor.
4. Maintain position for ten to fifteen seconds.
5. Repeat this exercise.

*Channels* Books Cities Clubs DVDs Education Exercises Abs Arms Glutes Legs Global Health Instructors Media Music Organizations Personal Trainers Shopping Styles Videos	Please read all of the following Terms of Use before using any of the resources on the WebAerobics website. By using the WebAerobics website, you confirm that you have read and under, and agree to be bound by, these Terms of Use. These exercises will help you strengthen your arms and shoulders. *Door Way Stretch* 1. Stand in a doorway. 2. Bend your elbows to a 90 degree angle and place forearms against the door frame. 3. Lean forward. 4. Maintain this position for ten to fifteen seconds. 5. Repeat this exercise. *Kneeling Reach* 1. Kneel down on the ground. 2. Sit back moving your buttocks toward the heels with arms extending out in front of body. 3. Keep your elbows straight and hands down on the ground. 3. Feel mild tension through upper arms and shoulders. 4. Maintain this position for ten to fifteen seconds. 5. Repeat this exercise. Front Body Cross 1. This can be done either sitting or standing. 2. Keep your shoulders square. 3. Reach across your body with the right arm. 4. Your left hand should be holding the right arm just beyond elbow. 5. Press your right arm closer towards the body. You will feel tension in the shoulder. 6. Maintain this position for ten to fifteen seconds. 7. Repeat this exercise. Note: You should switch arm positions in step 4. *Rear Body Reach* 1. Stand. 2. Reach your left arm behind you, bending elbow at a 90 degree angle, palm facing out. 3. Reach for the front of right arm with your left arm. 4. Press left hand back as you press shoulder blades together. 5. Maintain this position for ten to fifteen seconds. 6. Repeat this exercise. Note: You should switch arm positions in step 2. *Standing Dumbbell Curls* 1. Stand holding a dumbbell in each hand with an underhand grip. 2. Keep your elbows locked on your sides. 3. Curl the dumbbells either simultaneously or one at a time. 4. Hold for one second. 5. Lower the dumbbell(s) to the starting position. 6. Repeat this exercise. Barbell Curls 1. Stand holding a barbell with an underhand grip. 2. Keep your hands shoulder-width apart on the bar. 3. Keep your elbows locked to your sides. 4. Curl the bar. 5. Hold for one second. 6. Lower the barbell to the starting position. 7. Repeat this exercise. *Bench Dumbbell Curls* 1. Sit holding a dumbbell in your hand with an underhand grip. 2. Contract your biceps to curl the weight up. 3. Pause for a second. 4. Lower the weight back to the starting position. 5. Repeat this exercise. Behind The Head Tricep Stretches 1. Either sitting or standing. 2. Drop your chin to the chest. 3. Reach your right arm straight up overhead, palm forward. 4. Bend your elbow and drop your right hand to the back of the neck. 5. Reach overhead with your left arm and grab below the right elbow, slowly pulling the right arm to the left. 6. Maintain position for ten to fifteen seconds. 7. Repeat this exercise. Note: Switch arms in step 3. *Hand Stretches* 1. Sit or stand. 2. Extend right arm out with palm facing up. 3. Grasp right fingers with left hand, and gently pull right fingers back and towards your body. 4. Maintain position for ten to fifteen seconds. 5. Repeat this exercise. Note: Switch arms in step 2. Kneeling Forearm Stretches 1. Kneel on the ground. 2. Palms should be with fingers pointing back toward knees. 3. Lean backwards while keeping palms flat to the floor. 4. Maintain position for ten to fifteen seconds. 5. Repeat this exercise.	Yoga Essentials Kit Fitness Kathy Smith - New Yoga Basics for Beginners Active Videos Aerobics Instructor Manual High Impact Aerobics Music CD Vivonic Fitness PC Software
*Resources* Associations Certification Certification Books Chat Choreography Classes Forums Job Listings On-Line Sites Software Television Tools Trades
News Aerobic News Fitness Headlines Latest DVDs Latest Music Latest Trends Video Reviews
Back To Top
About Us \| Add Url \| Advertising Opportunities \| Contact Us \| Feedback Mailing List \| Privacy Policy \| Site Map \| Terms Of Use Copyright ©1998 2005 WebAerobics All Rights Reserved.