Armed and Ready: Dumbbell Workout

Tone up your arms with these 7 dumbbell exercises!

Lateral RaiseLateral Raise

Slowly extend arms out to your sides, pause once dumbbells reach shoulder height, then slowly lower back down. *Keep elbows slightly bent.

(Target: Shoulders)

Lateral Raise with External RotationLat Raise with External Rotation

Curl dumbbells halfway up, slowly raise elbows out to sides to shoulder height, pull dumbbells back until they’re above shoulders, reverse the motions, to return to starting position.

(Target: Shoulders)

Overhead Triceps ExtensionSeated Overhead Tricep Extension

Have a seat, (preferably on a chair with a backing to support your lower back), lift one heavy dumbbell overhead, lower dumbbell behind your head keeping elbows forward and arms right next to ears. *If your elbow(s) hurts, first make sure you’re not allowing your elbows open out, and if you can’t keep them in, switch to a lighter dumbbell.

(Target: Triceps)

Triceps Kick-BackTricep Kickback

Lean forward placing right hand and right knee onto bench for support. Holding dumbbell with left hand, tuck elbow in next to waist as you keep a flat back parallel to bench. Extend and bend your lower arm repeatedly. *Be sure to keep elbow tucked in and back flat.

(Target: Triceps)

Triceps Push-BackTricep Push Back

Holding dumbbells in hands, lean slightly forward, turn palms out, push weights a few inches away from your body, and pulse arms back for 20 – 30 seconds.

(Target: Triceps)

Biceps CurlBicep Curls

 Hold dumbbells in front of thighs, turn palms out, slowly curl dumbbells up until a few inches are left between the weights and your chest, then slowly lower back down. *Be sure not to allow your elbows to move forward.

(Target: Biceps)

Alternating Hammer Curls

Hammer Curl

Holding dumbbells on the sides of your thighs, turn palms in towards your body, slowly raise one dumbbell up until a few inches are left between the weight and your chest, slowly lower back down, then repeat on other arm. *Be sure not to allow your elbows to move forward.

(Target: Biceps)

Welcome to the gun club! 😉

Safety Briefing

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2 Replies to “Armed and Ready: Dumbbell Workout”

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