Workout Wednesdays – Arm Exercises Part 1


We know that it has been harder for people to exercise over these last several weeks. Christina Lombardi, DPT PT has put together easy exercises to get you moving at home! Each Wednesday for the next several weeks we will share these exercises with you. Each exercise includes descriptive information and a video to demonstrate how to do it. Come back next Wednesday for Arm Exercises Part 2.


Shoulder Overhead Press

  • Muscles: Shoulders
  • Movement:
    • Sit upright with your back against the chair or stand upright (may help if you keep your back against the wall)
    • Version 1: Bend at your elbows and move both hands near the upper part of shoulder. Push your arms up in the air. Then, lower back down to shoulder height.
      • Keep your arms out in front of your body
      • Thumbs facing you
    • Version 2: Bend your elbows and move your arms out to the side. Press your arms up. Then, lower back down to shoulder height
      • Thumbs facing you
    • Repeat
  • Recommended Guideline:
    • Begin with one set of 10 reps, then progress to 2-3 sets of 10 reps
      • If 10 reps is too difficult try aiming for 5-8 reps
  • Key Points:
    • Do not arch your back
    • Pause at the top and SLOWLY lower your arms back down, do not let them just drop
    • Do not let your shoulder shrug upwards

Shoulder Scaption

  • Muscles: Shoulders
  • Movement:
    • Sit upright with you back against the chair or stand upright (may help if you keep your back against the wall)
    • Straighten your arms down by your sides
    • Raise your arms up away from your side in a forward/lateral direction
      • Keep your elbows straight
      • Movement should occur in about a 45 degree angle to the side as shown
    • Pause at the top then lower down
    • Repeat
  • Recommended Guideline:
    • Begin with one set of 10 reps, then progress to 2-3 sets of 10 reps
      • If 10 reps is too difficult try aiming for 5-8 reps
  • Key Points:
    • Do not arch your back
    • Pause at the top and SLOWLY lower your arms back down, do not let them just drop
    • Do not let your shoulder shrug upwards 
    • Go only to shoulder level height

Shoulder Lateral Raises

  • Muscles: Shoulders
  • Movement:
    • Sit upright with your back against the chair or stand upright (may help if you keep your back against the wall)
    • Straighten your arms down by your sides
    • Raise your arms up away from your side to shoulder height
      • Palms can be facing down or thumbs up
    • Pause at the top then lower down
    • Repeat
  • Recommended Guideline:
    • Begin with one set of 10 reps, then progress to 2-3 sets of 10 reps
      • If 10 reps is too difficult try aiming for 5-8 reps
  • Key Points:
    • Do not arch your back
    • Pause at the top and SLOWLY lower your arms back down, do not let them just drop
    • Do not let your shoulder shrug upwards 
    • Go only to shoulder level height

Bicep Curls

  • Muscles: Biceps
  • Movement:
    • Sit upright with your back against the chair or stand upright (may help if you keep your back against the wall)
    • Bend at the elbow
      • Can perform with palm up, palm down, or thumb up
    • Pause then lower down
    • Complete on one arm and then switch to other side or you can perform both arms at the same time
  • Recommended Guideline:
    • Begin with one set of 10 reps, then progress to 2-3 sets of 10 reps
      • If 10 reps is too difficult try aiming for 5-8 reps
  • Key Points:
    • Do not arch your back
    • Pause at the top and SLOWLY lower your arms back down, do not let them just drop

Disclaimer: You should discuss your health risks with your provider before starting any exercise program.


Christina graduated in 2012 with a Bachelor’s degree in Biology/Secondary Education from West Chester University. She continued her studies at Temple University in Physical Therapy, graduating with a Doctorate of Physical Therapy in May 2015. Christina began her career in outpatient physical therapy and has worked per diem in both the acute and rehabilitation care settings. She treats a variety of orthopedic and neurological diagnoses in her current role as a staff therapist for Good Shepherd Penn Partners. Recently, Christina developed an interest in Oncology. Last year, Christina’s dad was diagnosed with prostate cancer and her cousin with ovarian cancer. In addition, within the past year, a few of Christina’s friends have also been diagnosed with cancer. Because of her love for family and friends and her passion for physical activity and wellness, she realized that she could help touch so many lives. Christina joined the Oncology Section of the American Physical Therapy Association in May 2019 and is beginning to take continuing education courses to develop her clinical knowledge and expertise. She instructs indoor cycle classes and has her Level 1 CrossFit Certification. She enjoys  various forms of exercise and other health and wellness related activities and topics. 

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