Appendix 2: Free Weight Exercises

  • These exercises use free weights or dumbbells as resistance.
  • The majority of these exercises can be done in sitting or standing.
  • If standing, place your feet shoulder width apart and keep your knees almost straight but not fully locked.
  • Make sure that you keep your back straight, not bending forward or arching back.
  • For many exercises, we recommend to only move one arm at a time to make it easier in terms of level of effort. You can either do all the repetitions on one side then switch to the other side or alternate right left.
  • You may not be able to do all of these exercises. If you have been told by your cardiac surgeon, cardiologist or any other health care provider to avoid certain movements, please continue to follow these recommendations and verify with us if you remain uncertain.
  • Remember that you should aim to do 1-3 sets of 10-15 repetitions.
  • Breathe out as you make the effort and breathe in as you return to the starting position.

FRONT SHOULDER RAISE

  • Hold a free weight by your hip
  • Keep elbow straight and shoulders relaxed
  • You can have your palm facing in or down but not up
  • Raise arm forward up to shoulder height
  • Lower arm down slowly to start position
  • Repeat with the other arm, alternating right and left

SIDE SHOULDER RAISE

  • Hold a free weight by your hip
  • Keep elbow straight and shoulders relaxed
  • You can have your palm facing forward or down but not up
  • Raise arm to the side up to shoulder height
  • Lower arm down slowly to start position
  • Repeat with the other arm, alternating right and left

SHOULDER PRESS

  • Hold a free weight at the level of your shoulders, elbows bent
  • Push one weight straight up, toward ceiling, straightening your arm
  • Slowly return to the start position
  • Repeat with the other arm, alternating right and left

BENT OVER ROW

  • Place one hand and one knee up on a bench or chair to brace yourself
  • If this is not comfortable, you can stay standing and support your upper body by placing a forearm on the backrest of a chair or counter
  • If using this last position, place one foot forward and bend at your hip to bring your trunk forward
  • You can also do this exercise in sitting, placing your forearm on your thighs or a table in front of you
  • Hold the weight in one hand, arm hanging straight at your side
  • Squeeze the shoulder blades together
  • Bend your elbow and lift it to just above your back
  • Slowly return to the start position
  • When your are done with the set on this side, do the same with the other arm

ELBOW EXTENSION OR KICKBACK (TRICEPS)

  • Place one hand and one knee on a bench or chair to brace yourself
  • You can also use the same positions described for the previous exercise
  • Hold the weight in one hand, your elbow bent and kept beside your trunk
  • Straighten your elbow behind you
  • Slowly return to the start position by bending your elbow
  • You should be keeping your elbow up beside your trunk between your repetitions

ELBOW EXTENSION (OTHER OPTION)

  • Hold a free weight in one hand behind your head with the elbow bent
  • Straighten your elbow lifting the weight directly overhead
  • Bend the elbow, lowering the weight back to start position

ELBOW FLEXION (BICEPS)

  • Hold a free weight by your hip
  • Turn your palm up to face the ceiling
  • Bend your elbow upwards, bringing your hand toward your shoulder
  • Slowly return to the start position

CHEST PRESS

  • Lie on your back with feet flat on floor
  • If you do not have a bench, lie on floor or bed with knees bent and feet flat on floor or bed
  • Hold a free weight in each hand placed at the sides of your chest, palms facing forward, elbows out to sides
  • Slowly push the weights all the way up, straightening arms
  • Slowly lower weights to sides of chest

SHOULDER FLY

  • Lie on your back with your feet flat on the floor
  • If you do not have a bench, lie on floor or bed with knees bent and feet flat on floor or bed
  • Hold freeweights out to sides and in line with your shoulders, elbows slightly bent
  • Lock your elbows with the slight bend and lift weights up over centre of chest, moving from the shoulders
  • Slowly lower weights back out to sides
  • If using a bench, do not go down further than the level of your shoulders