Hammer Curls
- Step 1: Stand tall while holding a dumbbell in each hand. Keep your wrists straight and squeeze your shoulder blades together.
- Step 2: With the shoulders set, squeeze the handles and maintain rigidity in the wrist.
- Step 3: Bend at the elbow to curl the weights up toward your chest without rotating your wrists.
- Step 4: Pause for a moment at the top, squeezing your arms and ensuring your knuckles are pointed forward.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Tricep Extension
- Lift the dumbbell directly overhead. Ensure the head stays aligned over the chest, the core remains engaged, and the shoulders are relaxed.
- Extend both arms fully, then exhale and slowly lower the weight, bringing the weight behind the head by bending at the elbows. Be sure the chest stays aligned over the hips and the back does not arch.
- Inhale and reverse the movement once you reach a 90-degree bend at the elbow or slightly further, lifting the weight back to the starting position. The weight should not touch the back of the head when it is in its lowest position.
Push Ups
Doing a push-up requires getting on the floor on all fours, positioning your hands slightly wider than your shoulders. Don’t lock out the elbows; keep them slightly bent. Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart. Once in this position, here is how you will do a push-up.
- Contract your abs and tighten your core by pulling your belly button toward your spine.
- Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
- Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position.
Reverse Fly
In order to do a standard reverse fly, stand with feet shoulder-width apart, holding dumbbells at your sides. Press the hips back in a hinge motion, bringing your chest forward and almost parallel to the floor. Let the weights hang straight down (palms facing each other) while maintaining a tight core, straight back, and slight knee bend.
- Raise both arms out to your side on an exhale. Keep a soft bend in your elbows. Squeeze the shoulder blades together as you pull them toward the spine.
- Lower the weight back to the start position as you inhale. Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise
upright row
Stand with your feet shoulder-width apart, holding a pair of dumbbells in a pronated position (palms facing in).
2. Squeeze your glutes and engage your core to prep yourself for movement.
3. Raise the dumbbells straight up (think vertical pull).
4. Once your elbows are slightly lower than your shoulders, pull back (think horizontal pull) and squeeze your shoulders for the row.
5. Only lift the weights to a position parallel to your shoulders.
6. Lower the weights back to the starting position with contro
Chest Fly
- Lie on your back, bend your knees and keep your feet flat on the floor
- Put the dumbbells overhead
- Spread your arms broadly out to the side and bend your elbows
- Lower the dumbbells until your arms are parallel with your chest
- Squeeze your chest as you bring the weights back together
- Repeat until you’ve reached the desired number or have exhausted the muscle group