Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs
Up Next in WEEK 1 DAY 4: UPPER BODY
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TRICEP EXTENSIONS (3x15)
Sit tall on a bench with feet flat on the floor. Hold one dumbbell with both hands and press it overhead until arms are fully extended. Keeping your elbows close to your ears, slowly bend at the elbows to lower the dumbbell behind your head. Press the weight back up to the starting position, enga...
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PLANK PASS UNDERS (3x10) PER SIDE
Start in a high plank position with a dumbbell placed just outside one hand. With your opposite hand, reach under your body to grab the dumbbell and drag it across to the other side, keeping your hips and shoulders square. Alternate sides for each rep.
Weight Recommendations
Beginner: 5-10lb
I...
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