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Deskercise - Upper Body Exercises

2,856 views · Published 4 February 2013 · 2:03 · Indexed 8 November 2026

Channel: Mayo Clinic · 2013 · Science & Technology

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You may spend your day at a desk, but you don't need to skip being physically active.  Try these simple upper body exercises at your desk.  No equipment required! Christine Eley, Mayo Clinic Health Promotion Coordinator, and Mayo employees show you how.

Dips: 
1. Make sure chair is stable and place hands next to hips. 
2. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. 
3. Push back up and repeat for 16 reps.

Front Raise: 
1. Sit tall with the abs in and hold a full water bottle in the left hand.  
2. Lift the bottle up to shoulder level, pause, and then lower the water bottle for 16 times.  
3. Repeat other side.

Triceps Press:
1. Sit tall with the abs in and hold a full water bottle in the left hand.  
2. Stretch your hand up over the heads, arm straight.  
3. Keeping your arm next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps.  
4. Straighten the arm and lower down, repeating for 16 reps on each arm.

Bicep Curl:
1. Hold water bottle in right hand and, with abs in and spine straight.
2. Curl bottle towards shoulder for 16 reps. 
3. Repeat other side.

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