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hands at groin, pull wrist up to chin, with elbows extending above your earshands at groin, pull wrist up to chin, with elbows extending above your ears (less)
Routine:
Set 1: 15 x 25 lbs
Set 2: 9 x 35 lbs
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Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit...Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a little towards your head. While keeping your upper arms and elbows completely still, lower the dumbbell until it is behind your head. Do not let your elbows flare outward. Slowly lift the dumbbell back to the starting position where your elbows are locked or nearly locked. Repeat. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
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Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ...Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hand at a time. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 16 x 17 lbs
Set 2: 16 x 30 lbs
Set 3: 16 x 25 lbs
Set 4: 16 x 30 lbs
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Routine:
Set 1: 15 x 17 lbs
Set 2: 14 x 17 lbs
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Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a...Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Make sure the elbow stays close to the side of your body. Let the dumbbell hang. Press the weight back until your forearm is parallel to the floor. Squeeze your tricep and then slowly return to the starting position. Finish one set, then switch sides and arms. Only your upper arm should move... NOT your elbow! Look straight ahead at all times. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 20 lbs
Set 2: 10 x 17 lbs
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Routine:
Set 1: 8 x 30 lbs
Set 2: 8 x 30 lbs
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Works the rear deltoids. Set an incline bench at the lowest possible angle. Then, with a dumbbell in each hand, lie face down on the bench so that the top of the bench is supporting your chest. Extend...Works the rear deltoids. Set an incline bench at the lowest possible angle. Then, with a dumbbell in each hand, lie face down on the bench so that the top of the bench is supporting your chest. Extend your arms in front of you so that they are perpendicular to the angle of the bench. Your palms should be facing each other and your elbows should be slightly bent. Maintaining the slight bend in your elbows, lift the weights by pulling your arms apart in an arcing motion. Think about trying to squeeze your shoulder blades together. Continue moving your elbows up until the dumbbells are at either side of your head. Slowly return to the starting position. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 16 x 25 lbs
Set 2: 16 x 25 lbs
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Routine:
Set 1: 25 x 75 lbs
Set 2: 25 x 75 lbs
Set 3: 10 x 75 lbs
Set 4: 13 x 75 lbs
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Preparation:
Stand with dumbbells positioned near the shoulder with your elbow below your wrists.
Execution:
Press the dumbbell until your arm is extended overhead. Lower and rep...Preparation:
Stand with dumbbells positioned near the shoulder with your elbow below your wrists.
Execution:
Press the dumbbell until your arm is extended overhead. Lower and repeat. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
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Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ...Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hand at a time. Exercise description by Bodybuilding.com (less)
Routine:
Not available
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