Chair and Dumbbell Workout: Advanced

Standing Overhead Dumbbell Press

Target: Shoulders, triceps, core, and balance

• Stand nice and tall with your feet firmly planted on the floor.
• Activate your supercenter and keep your chest lifted.
• Look straight ahead to slightly upward.
• Begin with your elbows bent, holding them to the side and slightly in front of your shoulders.
• Hold a dumbbell in each hand.
• Maintain perfect posture and spinal alignment and a comfortable range of motion for your shoulder joints.

• Keeping your elbows to the side and slightly in front of you, extend your arms fully over your head, as shown.
• Lower the dumbbells slowly to original position and repeat.
• Continue this exercise for the recommended number of repetitions.

Tip: If the above exercise presents pain or discomfort in your back, neck, or shoulder area, you may substitute the Standing Dumbbell Lateral Raise, next page.