Instructions :
• Level : Intermediate
• 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.
Arm Circles
Duration 00:30
Stand on the floor with your arms extended straight out to the sides at shoulder height. Move your arms forward in circles, and then move backwards.
Havyk Raises
Repeat : 8
Stand with your feet shoulder width apart. Hold a dumbbell in each hand at your sides. Raise your arms with your left arm in front of you and your right arm at your right side. Return to the starting position, switch arms 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.
Dumbbell Reverse Curl
Repeat : 10
Stand with your feet shoulder width apart. Hold a dumbbell in each hand with your palms facing backward. Bend your elbows and lift the dumbbells towards your shoulders. Slowly return and repeat.
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 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 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.
Arnold Dumbbell Press
Repeat : 10
Hold a dumbbell in each hand. Bend your elbows in front of you and keep your palms towards your body. Raise your hands above your head while rotating your arms to make your palms face forward. Lower them and repeat .
Alternate Hammer Curl
Repeat : 14
Stand with your feet shoulder width apart. Hold a dumbbell in each hand. Extend your arms and place them at your sides with palms facing each other. Bend your left arm and raise the dumbbell to your shoulder, then lower it down. Switch arm and repeat it.
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.
Triceps Stretch
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.