Hold a dumbbell in each hand at your sides with palms facing forward, standing tall with feet hip-width apart. Curl one dumbbell up toward your shoulder, squeezing your bicep at the top, then slowly lower it back down and switch arms! Keep your core engaged, elbows tucked at your sides, and avoid swinging the weight throughout the movement.
Weight Recommendation:
Beginner: 8-12lbs each
Intermediate: 15-25lbs each
Advanced: 30-40+lbs each
Up Next in WEEK 2 DAY 3: BACK & BICEPS
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STRAIGHT ARM PUSH DOWN (3x12)
Bend your torso slightly forward & extend your arms up to grab the ropes/bar while you keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the ropes/bar down towards your thighs, then slowly released to starting position.
Weight Recommend...
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HAMMER CURL (3x10)
Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards each other and then slowly return the motion to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45lbs
