Hold a dumbbell in your left arm hanging down towards the floor. flex your stomach and keep your stance tight. slowly pull your left arm back so the elbow reaches up toward the sky. when you can pull back no further without twisting, lower the dumbbell. complete 2 sets of 8 10 repetitions on each arm. Hold a dumbbell in both hands, slightly away from the body. lean your torso back around 45 degrees, extend your legs in front of you with slightly bent knees. lift your feet off the floor and keep them there. keeping your legs in front of you, twist your torso around to each side, holding the dumbbell throughout.
Place a dumbbell in front of each foot. bend at your hips and knees to squat down and grasp each dumbbell. keep your back flat and chest up to avoid rounding your spine. start with a slight bend in your arms, maintaining a firm grip on the dumbbells. explosively stand up by extending your hips and knees. How to do it: lying face up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. separate the hands and lower the dumbbells to the sides until you feel a stretch in your chest. at the bottom of the movement, your palms should be facing the ceiling. Stand with a pair of dumbbells in your hands and your weight slightly shifted into your heels. from here, break at the hips and shoot your butt backward. allow the dumbbells to fall down your. Stand with your feet hip width apart and hold a medium dumbbell in each hand. raise your hands so your arms are bent to 90 degrees, keeping your elbows hugged to your sides. with your core engaged.
Stand with a pair of dumbbells in your hands and your weight slightly shifted into your heels. from here, break at the hips and shoot your butt backward. allow the dumbbells to fall down your. Stand with your feet hip width apart and hold a medium dumbbell in each hand. raise your hands so your arms are bent to 90 degrees, keeping your elbows hugged to your sides. with your core engaged. Dumbbell bench press. lie down on your back in a semi supine position. hold the dumbbells next to your shoulders with palms facing forward and elbows bent. push the weights upward and bring them together at the end of the movement, keeping them in the same plane at all times. do not hyper extend or lift your body at the end of the movement. Hold a dumbbell in both hands, slightly away from the body. lean your torso back around 45 degrees, extend your legs in front of you with slightly bent knees. lift your feet off the floor and keep them there. keeping your legs in front of you, twist your torso around to each side, holding the dumbbell throughout.
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