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C.O.P.E.
COPD. Online. Patient. Education.

Examples of strength training: Arms

Skeletal muscle weakness is present in people with COPD and this weakness can affect leg and arm upper limb strength. Strengthening these muscles is important as these muscles are used on an everyday basis.

1. Biceps curl
  • Hold the arm weight at your side
  • Curl arm towards your shoulder
  • Do 6 to 10 repetitions for each arm
  • Do one to three sets
2. Shoulder press
  • From the start position (sitting or standing), press the arm weight upwards to straight arms
  • Do 6 to 10 repetitions
  • Do one to three sets
3. Wall push up
  • From the start position, lean into the wall then push up away from wall
  • Do 6 to 10 repetitions
  • Do one to three sets
  • To progress, move feet away from the wall
4. Standing row
  • Lean forward onto a chair or bench
  • From the start position, lift the arm weight up to your chest
  • Do 6 to 10 repetitions
  • Do one to three sets
5. Lateral pull down
  • Lean back slightly
  • Pull bar down towards the front of your chest
  • Do 6 to 10 repetitions
  • Do one to three sets
6. Bench press
  • From the start position, press the arm weight upwards to straight arms
  • Do 6 to 10 repetitions
  • Do one to three sets
7. Seated row
  • From the start position and while keeping your back upright, pull your arms to your chest
  • Do 6 to 10 repetitions
  • Do one to three sets