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Dumbbells

Rear Fly

Rear Fly

A.

Begin with your legs together and knees slightly bent. Lean forward at the hip with a neutral spine. Hold a dumbbell in each hand with your arms in front of your body and a slight bend at the elbow. With controlled movements, raise your arms directly out to the side. Make sure to maintain the slight bend in the elbow. Slowly return to starting position.

Bridge Tricep Extension

Bridge Tricep Extension

A.

Begin in a bridge position with your booty lifted the air. Hold a dumbbell in both hands straight in front of your body. While keeping your booty in the air, bend at the elbow and lower the weights until you reach a 90 degree angle with your arms. Return to starting position.

Sumo Squat and Curl

Sumo Squat and Curl

A.

Begin in a squat with your feet wider than shoulder width apart. Place your feet at a 45-degree angle and stay up on your toes so that your heels don't touch the ground. Hold a dumbbell in each hand and start with your arms directly in front of your body. Squat down while staying on your toes and perform a bicep curl. Make sure your knees don't go past your toes. Slowly return to starting position.

Bent-Over Front Raises

Bent-Over Front Raises

A.

Begin with feet together and a slight bend in your knees. With a neutral back, bend forward at a 45-degree angle. Hold a dumbbell in each hand in front of your body and maintain a slight bend in the elbow. From here, lift your arms straight in front of you until they are in line with your head. Make sure to keep the slight bend in your elbow. Slowly return to starting position.

Straight Arm Raises

Straight Arm Raises

A.

Begin with a dumbbell in each hand and arms by your side, feet together, palms facing away from your body. Raise your arms directly out to the side until you form a "Y" with your body. Slowly lower to starting position.

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.

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