Upper Extremity Exercises

Exercise Name Exercise Description Exercise Picture

Lat Pull Down While seated, lean back slightly and pull
bar to top of chest, squeezing shoulder
blades together

Seated Row Sitting up straight, pull handles to belly,

squeezing shoulder blades together

Tricep Keep elbows tight to sides of torso. Allow

Pushdown elbows to bend and straighten against
weight.

Bicep Curl Hold dumbbells at side. Curl arms up

toward shoulders with palms facing up.

Hammer Curl Hold dumbbells at side with thumbs facing

forward. Curl arms toward shoulders with
thumbs pointing up.

OH Press With dumbbells resting at shoulders, and

palms facing forward, press weights
overhead.

Bench Press Lying supine with dumbbells or barbell,

press weight at chest level to straight
arms.
 Push Up Start in high plank position. Allow body to
lower so that the chest is a few inches
from the floor, then push up so arms are
straight.

Pull Up/Chin Holding onto bar with pull up or chin up

Up grip, pull body up so chin is above the bar.

Pec Deck Seated with elbows slightly bent, holding

handles, bring both handles together.

Decline Bench Lying supine on the decline bench, press

dumbbells or barbell to straight arms up
toward ceiling at chest level.

Incline Bench Lying supine on the incline bench, press

dumbbells or barbell to straight arms up
toward ceiling at chest level.

Reverse Curl Start with dumbbells at hips, palms facing

body, bend elbows up so the back of your
hand is facing your shoulders.

Supinating Curl Combination of a bicep curl and hammer

curl. Start with your hands at your sides
palms towards your body. Rotate your
wrist up as you bring the dumbbells up to
your shoulders.
 Tricep Dips Sitting on side of the bench, with hands
placed beside you and knees straight in
front of you, lift body off bench and allow
body to almost touch the floor, then
straighten elbows.

Skull Crushers While seated, hold a dumbbell above

head. Keeping elbows close to sides of
head, allow dumbbell to drop behind head
and then straighten arms.

B/O Row Bend hips slightly forward, holding two

dumbbells or a barbell. Lift weight to
chest, keeping back flat and knees bent.

Ys Rest chest on physioball or bench, bring

arms (thumb up) above head to form a Y
with body.

Ws Rest chest on physioball or bench, bend

elbows to 90° and allow arms to fall in
front of you, so forearms are almost
touching. Bring elbows out to side,
keeping elbows bent to form a W with
body.

Ts Rest chest on physioball or bench, keep

elbows straight and allow arms to hang to
the floor. Bring arms directly out to the
side to form a T with body.

Is Rest chest on physioball or bench, keep

elbows straight and allow arms to hang to
the floor. Bring arms back toward hips to
form an I with body.
Forward Raise Standing with good posture, hold
dumbbells in each hand with your arms in
front of you. Lift your arms forward up to
shoulder height and then return it back
down to your thighs.

Lateral Raise Standing with good posture, hold

dumbbells in each hand with your arms at
your side. Lift your arms out to the side to
shoulder height and then bring it back
down to your side.

DB Row Holding weight in one arm with the

opposite arm and knee on a bench,
keeping your core tight and your back flat,
bring the weight up keeping your elbow
close to your side and then return to the
starting position.

Supine DB Fly’s Lying supine, holding dumbbells over your

chest, with your elbows slightly bent,
extend your arms out to the side and
return the weight back over your chest.

Tricep Holding weight in one arm at a 90 degree

kickbacks angle with the opposite arm and knee on
a bench, keeping your core tight and your
back flat, extend your arm back squeezing
the triceps. Arm should extend to 180
degrees parallel to the ground.
 Lower Extremity Exercises
Exercise Name Exercise Description Exercise Picture

RFE Squat With one foot on bench, stride front

foot out and drop hips to the ground,
keeping the body weight on the front
foot focused back on the heel.

BW Squats Keeping back straight and belly tight,

with feet shoulder width apart, sit
back, bending the knees and
maintaining bodyweight on the heels
of the feet.

HS Curl Lying prone on the machine, bring

heels as close to the buttocks as
possible, keeping feet flexed toward
the knee.

Leg Extension Straighten leg out against weight with

on Machine foot flexed toward the knee.

Leg Press With feet shoulder width apart, press

forward to a straight knee and then
allow knees to bend slowly back
toward body.

Lunges in Legs shoulder width apart, head up,

center aisle back straight, step forward bending
the same leg until thigh is parallel to
the floor.
Weighted Step Holding dumbbells in each hand, step
Ups up on box and then back down with
control.

Calf Raises (3 Rise up on balls of feet.

Way) 3 ways: toes face forward, toes face
inward, toes face outward

Modified RDL Standing on (R) leg, kick (L) leg back

w/ Med Ball while simultaneously reaching med
ball directly out in front of you.
Repeat on opposite side.

Forward Band While standing in a squat, with band

Walks around knees, step forward to the end
of center aisle and back.
Lateral Band While standing in a squat, with band
Shuffle around knees, side step to end of
center aisle and back.

PB HS curl Lying supine on ground with both feet

on physioball, lift buttock off ground
and curl heels up toward buttock.

Wall Squats Leaning against wall, lower buttock

until thighs are parallel with floor.

Bridging Lying supine, slowly raise buttock from

floor.

Prone Hip Lying prone, bend knee and lift heel up

Extension toward ceiling keeping hips on the
floor. Return knee to ground and
repeat. This exercise is designed to be
repeated on both sides.

Sidelying Hip While lying on side, bend bottom leg

Abduction and keep top leg straight. Flex the
foot of the top leg and lift leg 6-12
inches off the floor. Repeat on
opposite leg.

Supine SLR While lying supine on the floor, bend

one leg so foot is flat on the floor,
keeping opposite leg straight. Flex
foot of straight leg and lift leg up 8-12
inches, or so that it is equal with the
bent leg. Repeat on opposite side.
 Bridging w/ While lying supine on floor, bend both
marching knees. Keeping belly tight, lift buttocks
off the floor until shoulders, hips, and
knees form a straight line. While in
this position, lift one leg up, place back
on floor, and repeat on opposite side.

Sumo Squat Standing with feet wide and toes

pointed out, lower into a squat (with
knees at 90°). Keep body weight back
on heels during the exercise. Return to
standing and bring hips all the way
through.

Goblet Squat While holding one end of a dumbbell

at chest level, standing with feet
slightly wider than shoulder width
apart, and toes turned out slightly,
lower body into a squat. Keep body
weight back on heels during this
exercise. Return to standing and bring
hips all the way through.

Lateral Starting with your feet about shoulder

Lunges/Squats width apart, step laterally (to the side)
with one leg. Lower your body back
and to the side you stepped towards.
Keeping your body weight back and on
your heels. Return to the starting
position and repeat on the other side.

Split Squat Take a large step forward with one

food, this is your starting position.
Drop your back knee towards the
ground and lower your body until just
before your knee touches the floor
and then return to the starting
position.
Standing Hip Start with the arms of the machine on
Abduction on each side of you for balance and the
weight against the side of one leg.
Machine
Straighten leg out against weight with
foot flexed toward the knee. Lift the
leg out and back in with a controlled
motion.

Clamshells While lying on your side, with your

knees bent. Keep your feet together
and lift your top knee up towards the
ceiling. Repeat on the opposite side.

Sidelying Hip While lying on your side, bend the top

Adduction leg and keep bottom leg straight. Flex
the foot of the bottom leg and lift leg
off the floor. Repeat on opposite leg.
 Core and Balance Exercises
Exercise Name Exercise Description Exercise Picture

Crunches Lying supine on the ground, with hands crossed

in front of chest or fingers laced behind head,
contract abdominal muscles while lifting
shoulder blades off the ground.

Plank With forearms and elbows placed on the

ground, lift hips off the ground and contract
abdominals. Hold pose.

Side Plank While sidelying, with forearm and elbow

contacting the ground, lift hips off ground so
body remains in a straight line. Hold this
position.

Russian Twist With legs and torso elevated off the ground,
and med ball in hands, rotate from side to side,
allowing med ball to touch the ground on either
side of you.

Mountain While in high plank position, bring one knee up

toward chest, return to high plank position and
Climber
repeat on opposite side.

V Sits While in a supine position, bring chest and

thighs together, return to start position.
 Super Plank While in high plank position, come down onto
your elbows and forearms. From this position,
return to high plank position.

PB Walk out With chest on the ball, walk hands out in front
of the ball, allowing the ball to roll down the
torso to the knee. Roll back to the starting
position.

Roll Outs With hands on either side of the wheel, roll

wheel straight out in front of you, then roll
back to chest level. This exercise can be done
kneeling or on toes.

Flutter Kicks While lying supine, lift both legs approximately

6 inches off the ground. Alternate small kicks
up toward the ceiling with both legs in a
rhythmic motion.

Shoulder Taps While in a regular plank or high plank position,

tap right shoulder with left hand, and then tap
the left shoulder with the right hand. Continue
to repeat this motion until the amount of
repetitions is accomplished.

Swimmers While in a high plank position, lift (R) arm and

(L) leg off the ground, keeping belly tight.
Return to high plank. Repeat on opposite side.

Tucks/Pikes Variations are present: this exercise may be

done at the roman chair or with a physioball
on PB or
Roman Chair
Tucks: Bring knees to chest, keeping
abdominals contracted
 Pikes: Bring legs straight out in front of you, or
if on a physioball, bring buttock up toward the
ceiling

Super Mans While lying prone, bring both hands and feet
off the ground approximately 4 inches and hold
position.

Pulse Ups While lying supine, bring feet up in front of you.

Reach arms in front of you and “pulse” up
towards toes.

Straight While lying supine with legs separated, bring

both arms in front of you. Contract abdominals
legged Sit ups
as you sit up and reach arm toward opposite
leg.
 Dead Bugs Lying supine with your hips and knees bent to
90 degrees and your arms straight up in the air.
Keeping your core tight and back flat, extend
out one arm and the opposite leg and then
return to the starting position. You will
alternate between your right arm and left leg
and your left arm and right leg.

Bird Dogs Starting on your hands and knees, keeping your

core tight and back flat, extend out one arm
and the opposite leg and then return to the
starting position. You will alternate between
your right arm and left leg and your left arm
and right leg.

Leg Lowers & Lying supine with your legs straight up in the
air, slowly lower them about 6 inches off the
S/L Leg
ground and then back up too the starting
Lowers position. You can do this with both leg or one
leg at a time (S/L Lowers).

PB Transfers While lying supine, and keeping your back flat,

pass the ball from your hands to your feet and
then from your feet back to your hands.

Jump Rope No explanation needed.

S/L Balance – Standing on one leg, try to close eyes and keep
balance. Hold position as long as possible.
EC

Tandem With one foot directly in front of the other

(heel to toe), hold position. Try this position
Balance – EC
with eyes closed.

Skaters Standing on right leg, with left leg swinging

behind the right leg, jump laterally (to the side),
landing on the left leg, with the right leg
swinging behind the left.

Burpees Step 1: Standing upright

Step 2: Hands contact the floor

Step 3: Jump feet back (high plank position)

Step 4: Jump feet toward hands

Step 5: Jump up in the air

 Common Abbreviations

Abbreviation Explanation

OH Overhead

DB Dumbbell

HS Hamstring

BW Body weight

RFE Rear foot elevated

RDL Romanian dead lift

PB Physioball

S/L Single Leg

S/A Single Arm

SLR Straight Leg Raise

BO Bent over

Supine Lying on your back

Prone Lying on your stomach

Sidelying Lying on your side

Lateral To the side

(R) Right (right side of body or right arm/leg)

(L) Left (left side of body or left arm/leg)

(B) Bilateral (both side of body or both arms/legs)