Instructions:
• Level : Advance
• Complete 3 sets of each and every exercise.
• If you want to exercise your arms and shoulders with dumbbells, try this training. It targets your biceps and trapezius, helps pump up your arms and build attractive wider shoulders .
Claps Over Head
Duration : 30sec
Stand with your feet shoulder width apart. Raise your arms and clap over your head.
Dumbbell Drag Curls
Repeat : 10
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing forward. Pull your elbows back and lift the dumbbells to your chest height. Slowly lower the dumbbells and repeat the exercise.
Dumbbell Wide Bicep Curls
Repeat : 10
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your hands slightly wider than shoulder-width apart and palms facing forward. Bend your elbows and lift the dumbbells to your shoulders. Slowly return and repeat .
Dumbbell Triceps Extension
Repeat : 10
Stand with your feet shoulder width apart. Use your hands to grab a dumbbell by interlocking your thumbs, and raise the dumbbell overhead. Bring the dumbbell back down, and then raise it up. Repeat the exercise.
Dumbbell Kickbacks
Repeat : 10
Stand upright, hold a dumbbell in each hand by your sides. Lean forward and bend your knees slightly. Bend your elbows and bring the dumbbells towards your chest. Extend your arms behind you, and squeeze your triceps. Bring the dumbbells back to your chest. Repeat the exercise.
Dumbbell Bicep Curl To Press
Repeat : 10
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing forward. Bend your elbows and lift the dumbbells to your shoulders. Push the dumbbells over your head while rotating your arms to make your palms face forward. Reverse it to lower down. Repeat the exercise.
Dumbbell Rear Delt Row
Repeat : 10
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand. Bend at your hips to make your back almost parallel to the floor. Let your arms hang down. Keep your arms in line with your shoulders. Bend and lift your elbows out to the sides until your upper arms are parallel to the floor. Slowly return and repeat.
Dumbbell Concentration Curl
Repeat : 10
Sit on a bench with your feet wider than shoulder width apart. Hold a dumbbell in your left hand. Extend your left arm and put your elbow against your inner thigh. Bend your left arm and raise the dumbbell up, then lower it down. Repeat the same exercise with other arm.
Cross Body Hammer Curl
Each Side x 7 | Repeat : 14
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing your body. Keep your elbows still. Raise one dumbbell across your body to your opposite shoulder. Slowly return and repeat with the other side. Please make sure to keep your palms facing your body throughout the exercise.
Dumbbell Close Grip Bench Press
Repeat : 10
Lie down with your back on a flat bench. Hold a dumbbell in each hand. Raise your arms towards the ceiling with your palms facing each other and dumbbells pressed together. Slowly lower the dumbbells to your chest, then slowly push them back. Repeat the exercise.
Dumbbell Lying Triceps Extension
Repeat : 10
Lie on a bench. Hold a dumbbell in each hand. Extend your arms towards the ceiling and tilt them slightly back. Keep your elbows still. Slowly lower the dumbbells until your elbows are about 90 degrees. Return and repeat.
Dumbbell Upright-Row
Repeat : 10
Stand with feet shoulder. width apart. Hold a dumbbell in each hand in front of your body. Keep your palms towards your body. Lift your hands straight up until your hands are under your chin, then lower them. Repeat the exercise.
Dumbbell Shrug
Repeat : 10
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides. Raise your shoulders as much as possible. Return and repeat.
Triceps Stretch
Duration : 20sec
Put your left hand on your back, use your right hand to grab your left elbow and gently pull it. Hold this position for a few seconds and repeat the exercise with other arm.
Standing biceps stretch
Duration : 20
Stand with your left arm close to a wall. Extend your left arm and put your left hand on the wall, then gently turn your body to the right. Repeat the exercise with other arm.