Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your biceps to raise two dumbbells together until dumbbells reach your shoulders’ height, hold the position for two seconds as you squeeze your biceps

Then, lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your right biceps to raise the right dumbbell and rotate your right palm until right dumbbell reach your shoulders’ height and your right palm become to face forward, hold the position for two seconds as you squeeze your right biceps

Then, lower the right dumbbells back to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Lie on you back of one incline bench, keep and feet on the floor and your head against the bench, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your biceps to raise two dumbbells together until dumbbells reach your shoulders’ height and palms become to face forward, hold the position for two seconds as you squeeze your biceps

Then, lower the dumbbells back together to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso, elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your right biceps to raise your right dumbbells toward your left should until the top of right dumbbell reach your left shoulders’ height, hold the position for two seconds as you squeeze your biceps

Then, lower the dumbbells back to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Extend your two arms and place upper arms on top of the preacher bench with holding one dumbbell in each hand, palms facing each other. That is your starting position

Contract your biceps to raise the two dumbbells together until they reach your shoulders’ height, hold the position for two seconds as you squeeze your biceps

Then, slowly lower dumbbells back together to the starting position

Breathe out when raising and in when lowering Continue reading »

Extend right arm and place right upper arm on top of the preacher bench with right hand holding one dumbbell, right palm facing leftward, position left hand at the side of the preacher bench. That is your starting position

Contract your right biceps to raise the right dumbbell until right dumbbell reach your shoulders’ height, hold the position for two seconds as you squeeze your right biceps

Then, slowly lower the right dumbbells back to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »