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
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 7 DAY 3: UPPER BODY
-
12 SINGLE ARM BENT OVER ROWS (PER SIDE)
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendations:
Beginner: 5-10lbs
Intermedi... -
12 CHEST PRESS
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-60+ lbs*Modi...
-
12 CHEST FLY
Lie on a bench (or the floor) with a dumbbell in each hand, arms extended above your chest, palms facing each other. With a slight bend in your elbows, slowly open your arms wide until the weights are level with your chest, then bring them back together over your chest.
Weight Recommendations:
B...
