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Dumbbells

Lat Pulls

Lat Pulls

A.

Separate legs to two feet apart and bend knees until in a wide stance. Squeeze glutes, pull in abs and lift torso until it is upright. Holding 3-5 pound weights, bend both elbows 90 degrees and rotate lower arms outwards so weights and elbows are in line with each other. Draw arms behind waist.

B.

Press elbows inwards and hold this position for 10 seconds, then begin drawing elbows towards each other in small, 1-inch increments.

Bicep Pulses

Bicep Pulses

A.

Separate legs to 2 feet apart and bend knees until in a wide stance. Squeeze glutes, pull in abs, and lift torso.

B.

Holding 3-5 pound weights, straighten arms, turn palms up, and draw hands about 1 feet forward in front of thighs.

C.

Bend arms so weights are 1 inch lower than elbows and hold for a few seconds. Lift weights up 1 inch and back down 1 inch, making bends small and controlled. Keep upper arms still, and keep elbows at a fixed point.

U-Lifts

U-Lifts

A.

Stand with feet hip-width apart. Soften knees, squeeze glutes and lift chest.

B.

Holding onto 3-5 pound weights, bend arms at a 90-degree angle with palms facing each other. Lift elbows up to shoulder height. Open arms 1 inch wider than shoulder-width to keep your chest lifted.

C.

Slowly arc elbows out and bring arms down and behind back in a semi-circular motion. Reverse the path keeping torso still and arms bent, so you end up in starting position.

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