This tag is associated with 5 posts

Dumbbell Upright Row – Deltiods

  • Hold a dumbbell in each hand at arm’s length and resting against your upper thighs.
  • Keep the dumbbells 10 inches apart and your thumbs facing each other.
  • Pull the ‘bells straight up until they’re nearly even with your chin.
  • Keep your elbows out.
  • At the top position the dumbbells should be level with your ears.
  • Keep the ‘bells close to your body, and pause at the top.
  • Concentrate on keeping tension on your shoulders as you lower the weights.Dumbbell Upright Row - Deltiods

Incline Close Grip Barbell Triceps Curls

  1. Hold Barbell with hands 6″ apart, palms down.
  2. Lie back on incline bench, keeping head off bench.
  3. Press bar overhead to arms’ length.
  4. Lower bar in semicircular motion behind head until forearms touch biceps.
  5. Keep upper arms close to head
  6. Return to starting position.
  7. Inhale down , exhale up.
  8. Can also be done with medium grip or with 2 dumbbells, Palms facing in.

Dumbbell Side Lunges

1.Hold Dumbbells at arm’s length, palms in.
2.Keep head up, back straight, feet close together.

3.Step to side as far as possible with right leg until upper thigh is almost parallel to floor.
4.Keep left leg as straight as possible.
5.Step back to starting position.
6.Inhale out, exhale back.
7.Repeat with left leg.
8.Can also be done with barbell held behind the neck.

Seated Dumbbell One legged Toe Raise (Main Calf Muscles)

  1. Place raised object on floor about 12″ away from end of bench.
  2. Sit at end of bench.
  3. Rest dumbbell on left upper thigh about 3″ above knee.
  4. Place ball of left foot on object.
  5. Raise up on toes as high as possible.
  6. Hold position momentarily, then return to starting position.
  7. Inhale up, Exhale down
  8. Reverse position and repeat movement with right leg.


Close Grip Barbell Press (Inner Pectorals and Triceps)

  1. Lie on Bench, feet flat on floor.
  2. Hold barbell about 12-14″ wide.
  3. Lower Bar to chest about 1″ below nipples.
  4. Raise bar to arms’ length.
  5. Keep elbows out, chest high.
  6. Lower weight with complete control, making definite pause at chest.
  7. Keep head on bench, do not arch back to sharply.
  8. Do not raise hips off bench.
  9. Inhale down, exhale up.


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