Strength

Seated Dumbbell Figure 8

The Seated Dumbbell Figure 8 is an effective arm and core exercise. Draw an 'eight' shape with a dumbbell while seated to boost arm strength, core stability and add variety to your upper body workout.

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Seated Dumbbell Figure 8 instructions

Step-by-step instructions

Sit on an exercise bench with a dumbbell in each hand and your feet flat on the floor.

Hold the dumbbells in front of you with your elbows bent at a 90-degree angle and close to your body.

Bring the right dumbbell under the left arm and then out to the side, moving it in a figure 8 motion.

Repeat the motion with the left dumbbell under the right arm.

Keep alternating sides in a continuous fluid motion for the programmed number of reps.

Sit on an exercise bench with a dumbbell in each hand and your feet flat on the floor.

Hold the dumbbells in front of you with your elbows bent at a 90-degree angle and close to your body.

Bring the right dumbbell under the left arm and then out to the side, moving it in a figure 8 motion.

Repeat the motion with the left dumbbell under the right arm.

Keep alternating sides in a continuous fluid motion 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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