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Chair and Dumbbell Workout: Advanced

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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.

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