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."

View all exercises

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

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Dumbbell Alternating Lateral Front Raise

Strengthen your shoulders and upper chest with the Dumbbell Alternating Lateral Front Raise. This exercise improves arm strength, shoulder stability, and posture, making it ideal for building upper body strength.

Cable Curl is a strength-training exercise targeting your biceps for improved size and power. By pulling a cable towards your body using arm movement, it boosts upper body strength and muscle definition.

Bodyweight Seated Hip Rotation

The Bodyweight Seated Hip Rotation exercise improves hip flexibility and range of motion. Ideal for individuals who sit regularly to alleviate stiffness. Effective for hip mobility improvement and rehab, not muscle or strength building.

Start your fitness journey today

Enjoying exercises like Dumbbell Floor I, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.

Work with a trainer