Chair and Dumbbell Workout: Beginner

Single Arm Dumbbell Pull

Target: Back, biceps (elbow flexors), rear shoulder, and core

• Begin with your knees slightly bent, with one hand on a chair or bench for added stability.
• Grasp a dumbbell in one hand, and fully extend your arms toward the floor.
• Keep your upper body almost parallel to the floor, as shown.
• Look down to assure optimum neck alignment.
• Draw your belly button into your spine in order to activate your supercenter.
• Keep your body stable throughout the exercise.

• Pull the dumbbell up to where your elbow just passes your body.
• Your arm will form a 90-degree angle at the top of the motion.
• Extend the dumbbell back down to the starting position.
• Continue the exercise for the recommended number of repetitions and immediately perform the exercise on the other side.