Arm and Shoulder Exercises

You use your arms everyday in a variety of situations. Here are some exercises which will help you strengthen your biceps, triceps and shoulders in order to improve your level of functioning.

Biceps Curl-Band:

Stand with the tubing running under the arches of your feet and a slight bend in your knees. Grasp the handles of the band with your hands extended at your sides and your palms facing forwards. 

Curl your hands to your shoulders, while keeping your elbows tucked into your sides.

Biceps Curl Video


Triceps Extension Video


Triceps Extension-Band:

Grab the tubing at approximately shoulder width apart. Place one hand behind the lower back, and the other next to your head. Keeping your lower hand stationary, extend your top hand until your arm is nearly straight. Make sure to keep your elbow pointing forward throughout.

Shoulder Press-Band:

Stand with the tubing running under the arches of your feet and a slight bend in your knees. Grasping the handles, start with your hands level with your shoulders and your palms facing forwards.

Press your hands upwards until your elbows are straight. Make sure to keep your palms facing forwards throughout this exercise.

Shoulder Press Video


Lateral Raise Video


Lateral Raises-Band:

Stand on tubing so that it runs under the arches of your feet, with a slight bend in your knees. Grasp the handles with your hands at your sides and you palms facing inwards.

Slowly raise your hands out from your sides until they are even with your shoulders, while keeping your arms straight. Return to the starting position in a controlled manner.

Front Raises-Band:

Stand on the tubing so that it runs under the arches of your feet, with a slight bend in your knees. Grasp the handles with your hands in front of your thighs and your palms facing backwards.

Slowly raise your hands until they are level with your shoulders, and slowly return to the starting position.

Front Raise Video


Posterior Deltoid Fly Video


Posterior Deltoid Fly-Band:

Stand holding both handles, with the tubing running under the arches of both feet. Keeping your back straight, bend forward at the hips until you are approximately 45 degrees from the floor.

With your palms facing inwards towards one another and your arms straight, move your hands apart until they are even with your back and perpendicular to your body. Slowly return to the starting position.

Shoulder Roll-Ball:

Standing in front of a wall, place a stability ball on the wall at shoulder height, in front of one arm. Place your palm on the center of the ball and move backwards until your arm is extended. Roll your hand in clockwise circles making sure to keep forward pressure on the ball. Repeat with counter clockwise circles.

Shoulder Roll Video