Instructions:
• Level : Beginner
• 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.
| Alternating Hooks |
Duration : 30sec
Stand with your feet shoulder width apart, and place your dominant foot slightly forward. Slightly bend your knees, clench your fists and bend your elbows at 90 degrees. Raise your right arm to shoulder height and keep your forearm parallel to the ground. Rotate your shoulders and hips and punch towards the left. Switch sides and repeat.
| Standing Dumbbell Curl |
Reps : 12
Stand with your feet shoulder width apart. Hold a dumbbell in each hand. Extend your arms and place them in front of your body with palms facing forward. Bend your arms and raise the dumbbells to your shoulders, then lower them. Repeat the exercise.
| Dumbbell Kickbacks |
Reps : 12
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.
| Military Press |
Reps : 12
Sit on the bench/table, Hold a dumbbell in each hand. Raise and bend your arms at 90 degree angles to your sides, keep your upper arms parallel to the floor and palms facing forward. Slowly raise your hands over your head, then slowly bring them down. Repeat the exercise.
| Dumbbell Reverse Curl |
Reps : 12
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.
| Military Push-Ups |
Reps : 9
Start in a push-up position with your hands directly under your shoulders and feet no more than 12 inches apart. Bend your elbows and lower your body until your upper arms are parallel to the floor. Stay in this position for one second and then push your body back to the starting position and repeat the exercise. Please remember that your elbows should be close to your body during this exercise.
| Dumbbell Front Raise |
Stand on the floor, and hold a dumbbell in hand. Raise your arm straight forward at shoulder height, then lower down. Repeat the exercise with other arm.
| Dumbbell Side Lateral Raise |
Stand with your feet shoulder width apart. Hold a dumbbell in each hand at your sides. Raise your arms to the sides at shoulder height, then put them down. Repeat the exercise.
| Alternate Hammer Curl |
Reps : 16
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 Triceps Extension |
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.
| 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 |
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.