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

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Raise two dumbbells to your front together until dumbbells are slightly above your shoulders’ height and palms become to face down, hold the position for two seconds

Then, slowly 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 in front of your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Raise right dumbbells to your front until it is slightly above your shoulders’ height and palm becomes to face down, hold the position for two seconds

Then, slowly lower it back to the starting position as simultaneously raise left dumbbell simultaneously in the same way

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, extend your two arms straight in front of your torso, hold one dumbbell in each hand and raise them one inch above your thighs, palms facing down. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Raise two dumbbells to your front together until dumbbells are slightly above your shoulders’ height and palms become to face down, hold the position for two seconds

Then, slowly 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 in front of your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Raise two dumbbells to your front together in a semicircular motion until dumbbells are above your head and palms become to face forward, hold the position for two seconds

Then, slowly 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, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Raise two dumbbells to your side together until dumbbells are slightly above your shoulders’ height and palms become to face down, hold the position for two seconds

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

Breathe out when raising and in when lowering Continue reading »

Sit on the end of one flat bench, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Raise two dumbbells to your side together until dumbbells are slightly above your shoulders’ height and palms become to face down, hold the position for two seconds

Then, slowly 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 right arm down the side of your torso, hold one dumbbell in right hand, right palm facing your thighs. Your left (no-lifting) hand had better grab some steady thing to keep your torso stationary. That is your starting position

Keep right arm straight with a slight bend at elbow but locked. Raise dumbbell to your side until dumbbell is slightly above your shoulders’ height and palm become to face down, hold the position for two seconds

Then, slowly lower the dumbbell back together to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Lie sideway on one incline bench, press your left shoulder against the bench, left arm is lying across your torso and left palm is facing your navel; hold one dumbbell in right hand, keep right arm extended laterally and parallel to the floor, right palm facing down. That is your starting position

Keep right arm straight with a slight bend at elbow but locked. Raise dumbbell to your side until right hand is pointing at the ceiling and palm become to face rightward, hold the position for two seconds

Then, slowly lower the dumbbell back together to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

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

Keep your torso stationary and arms straight with a slight bend at elbows but locked.

Raise two dumbbells to your front together until dumbbells are slightly above your shoulders’ height and palms become to face down, hold the position for two seconds

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

Raise two dumbbells to your side together until dumbbells are slightly above your shoulders’ height and palms become to face down, hold the position for two seconds

Then, slowly lower the dumbbells back together to the starting position again

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart in front of one incline bench, keep your back straight and maintain the natural arch of it, lean forward until your head touches the bench, keep your upper body parallel to the floor, hang your two arms down in front of you and perpendicular to the floor, hold one dumbbell in each hand, palms facing each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Raise two dumbbells to your side together until dumbbells are slightly above your shoulders’ height and palms become to face down, hold the position for two seconds

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

Breathe out when raising and in when lowering Continue reading »