Sunday, May 10, 2015

5 Dumbbell Moves to Sexy Summer Arms

You will need two dumbbells. 

Complete each move below for 10 reps and 3 sets.

1. Dumbbell Presses
  • Stand with your feet shoulder-width apart and your knees slightly bent. Hold a pair of dumbbells just outside your shoulders with your arms bent and palms facing each other.
  • Press both dumbbells up until the weights are overhead and your arms are straight.
  • Pause, then lower the dumbbells under control back to the starting position.
2. Alternating Dumbbell Curls
  • Grab a pair of dumbbells in each hand.
  • Curl the dumbbell in your left hand to left shoulder, then lower.
  • Switch sides and curl the right arm with the dumbbell in your right hand.
  • Repeat.
3. Alternating Renegade Dumbbell Rows
  • Grab a pair of 5- to 10-pound dumbbells and get in plank position with your hands on the weights and your feet hip-width apart
  • Bend your right elbow and raise the dumbbell until your elbow passes your torso, pressing the left dumbbell into the floor for balance.
  • Lower your arm and repeat on the other side.
  • Continue alternating.
4. Dumbbell Reverse Flyes
  • Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent.
  • Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing.
  • Raise both arms out to the sides as you squeeze your shoulder blades together.
  • Return to start. 
5. Dumbbell Upright Rows
  • Choose a pair of dumbbells and stand with your feet at around shoulder-width apart. Grasp the dumbbells with an overhand grip (palms facing down) and place them on your thighs.
  • While keeping your back straight, lift the dumbbells straight up in front of your chest, to just below chin level.
  • Keep them as close to your body as possible. Pause, and then slowly lower the dumbbells back down to the front of your thigh area, and repeat for desired reps.

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