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Upper Extremity Exercises with Weights

These exercises are designed to increase the strength of the muscles around the shoulder, elbow, wrist and hand.

Flexion 1. Sit in straight chair, arm at side 2. Keeping elbow straight and thumb pointing up. Slowly raise arm forward and overhead. Lower the arm to beginning position.

Abduction 1. Sit in straight chair with arm at side. 2. Keeping elbow straight and palm down, raise arm

Extension 1. Sit in straight chair with arm at side. 2. Keeping elbow straight and palm facing body, push arm backwards. Lower arm to beginning position.

Flexion Elbow 1. Sit in a straight chair with arm at side, keeping elbow fixed at side. 2. Bring hand up to shoulder and then lower the hand slowly.

Extension 1. Lie on back on a hard surface with hand resting on shoulder. 2. Lift hand so that elbow is straight above shoulder 3. Bring hand back to shoulder

External Rotation Part of the rotator cuff can be strengthened by lying on side with elbow held close again ribs. Slowly raise weight until it is pointed at the ceiling and then lower it in a controlled fashion.

Internal Rotation Another portion of the rotator cuff should be exercised while lying on the back. With arm held at side, raise the weight until it is pointed toward the ceiling and then lower it slowly back to starting position.

Triceps Lie on back with arm extended toward ceiling and elbow flexed. Use opposite hand to help support flexed elbow. Extend elbow completely while holding onto a weight.

Forearm Supination While seated at a table, rotate forearm until the thumb is pointed at the ceiling.

Forearm Pronation While seated at a table, rotate forearm until the thumb is pointed to the floor.

Wrist Flexion While seated, support arm on a table with wrist on the edge and palm facing up. Use the opposite hand to help stabilize the forearm. Life weight slowly, flexing the wrist and then lower the weight back to the starting position.

Wrist Extension While seated, support arm on a table with wrist on the edge and palm facing down. Lift the weight by extending the wrist and then lower it back to the original position.

Ulnar Deviation Stand with arm at side, holding onto weight. Lift weight by bending the wrist laterally. Return slowly to the starting position.

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