Hold both dumbbells at a 90 degree angle, palms facing forward. Keep one arm static and held at the top while the other arm slowly lowers down and curls back up to the top. Once complete, switch sides holding the working arm static at the top while the other arm lowers and curls. Keep both elbows close to your body throughout and squeeze your biceps at the top of each rep.
Weight Recommendations:
Beginner: 3-8lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35lb dumbbells
Up Next in Day 24: Upper Body Gym with Brynley
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SIDE PLANK PRESSES (2x10) PER SIDE
Start in a side plank with your supporting forearm on the mat and hips lifted. Hold a dumbbell in your top hand, keeping your arm stacked over your shoulder. From here, press the weight straight up toward the ceiling, then slowly lower back down with control.
Weight Recommendations:
Beginner: 5-... -
WEIGHTED BIRD DOGS (2x10) PER SIDE
Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
