Strength

Dumbbell Floor I

"Dumbbell Floor I exercise strengthens upper back and shoulder muscles while promoting good posture. Performed by lying on the floor and lifting weights in an "I" shape to enhance stability, endurance and reduce injury risk."
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Dumbbell Floor I instructions
Step-by-step instructions
1
Sit on the ground with knees bent, feet flat on the floor and a dumbbell in each hand.
2
Rest back to a slight angle while keeping the spine straight.
3
Hold the dumbbells with palms facing each other, right in front of your knees.
4
Raise your arms forward and upward in a wide arc until they are above your head, forming an I shape.
5
Lower your arms back down in the same wide arc and repeat for the programmed number of reps.
Sit on the ground with knees bent, feet flat on the floor and a dumbbell in each hand.
Rest back to a slight angle while keeping the spine straight.
Hold the dumbbells with palms facing each other, right in front of your knees.
Raise your arms forward and upward in a wide arc until they are above your head, forming an I shape.
Lower your arms back down in the same wide arc and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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