Stand up straight with feet at shoulder-width apart, hold one dumbbell between two hands, raise the dumbbell over your head until your arms are extended completely, palms facing upward. That is your starting position

Keep your upper arms close to your head and perpendicular to the floor, slowly lower the dumbbell in a semicircle motion behind your head until your biceps touch your forearms

Then, use your triceps to raise the dumbbell to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, hold one dumbbell in your right hand, raise the dumbbell over your head until your right arm is extended completely, right palm facing forward. Your left (no-lifting) hand had better press your right upper arm to keep it stationary. That is your starting position

Keep your right upper arm close to your head and perpendicular to the floor, slowly lower the dumbbell in a semicircle motion behind your head until your biceps touch your right forearm

Then, use your triceps to raise the dumbbell to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Sit on the end of one flat bench, hold one dumbbell between two hands, raise the dumbbell over your head until your arms are extended completely, palms facing upward. That is your starting position

Keep your upper arms close to your head and perpendicular to the floor, slowly lower the dumbbell in a semicircle motion behind your head until your biceps touch your forearms

Then, use your triceps to raise the dumbbell to the starting position

Breathe out when raising and in when lowering Continue reading »

Sit on the end of one flat bench, hold one dumbbell in your right hand, raise the dumbbell over your head until your right arm is extended completely, right palm facing forward. Your left (no-lifting) hand had better press your right upper arm to keep it stationary. That is your starting position

Keep your right upper arm close to your head and perpendicular to the floor, slowly lower the dumbbell in a semicircle motion behind your head until your biceps touch your right forearm

Then, use your triceps to raise the dumbbell to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one flat bench, hold one dumbbell in each hand, keep it in front of your chest, raise the dumbbell until it touches the top, palms facing each other. That is your starting position

Keep your upper arms perpendicular to the floor, slowly lower the dumbbells together in a semicircle motion until the dumbbells are near your ears

Then, use your triceps to raise the dumbbell together to the starting position

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one flat bench, hold one dumbbell in each hand, keep it in front of your chest, raise the dumbbell until it touches the top, palms facing your feet. That is your starting position

Keep your upper arms perpendicular to the floor, slowly lower the dumbbells together in a semicircle motion until the dumbbells are near your ears

Then, use your triceps to raise the dumbbell together to the starting position

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one flat bench, hold one dumbbell in each hand, keep it in front of your chest, raise the dumbbell until it touches the top, palms facing your face. That is your starting position

Keep your upper arms perpendicular to the floor, slowly lower the dumbbells together in a semicircle motion until the dumbbells are near your ears

Then, use your triceps to raise the dumbbell together to the starting position

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one flat bench, hold one dumbbell in your right hand, keep it in front of your chest, raise the dumbbell until it touches the top, right palm facing leftward. Your left (no-lifting) hand had better press your right upper arm to keep it stationary. That is your starting position

Keep your right upper arm perpendicular to the floor, slowly lower the dumbbell in a semicircle motion until the dumbbells are near your ears

Then, use your triceps to raise the dumbbell together to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one flat bench, hold one dumbbell in your right hand, keep it in front of your chest, raise the dumbbell until it touches the top, right palm facing your feet. Your left (no-lifting) hand had better press your right upper arm to keep it stationary. That is your starting position

Keep your right upper arm perpendicular to the floor, slowly lower the dumbbell in a semicircle motion until the dumbbells are near your ears

Then, use your triceps to raise the dumbbell together to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one flat bench, hold one dumbbell in your right hand, keep it in front of your chest, raise the dumbbell until it touches the top, right palm facing your face. Your left (no-lifting) hand had better press your right upper arm to keep it stationary. That is your starting position

Keep your right upper arm perpendicular to the floor, slowly lower the dumbbell in a semicircle motion until the dumbbells are near your ears

Then, use your triceps to raise the dumbbell together to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »