Hold
the dumbbells at shoulder level, with your palms facing your shoulders and your elbows bent and down.
Hold
dumbbells at shoulder level and stand tall with feet between hip and shoulder - width apart.
Hold
the dumbbells at shoulder height with your palms facing forwards.
Begin in a standing position, while holding two
dumbbells at shoulder height and palms facing the body.
With two
dumbbells at shoulder level, perform a shoulder press at the bottom of each repetition while holding your rear knee just off the floor
Not exact matches
Curl up until your biceps are fully contracted and the
dumbbells are
at shoulder level.
By bracing your core and using your thighs to help push the
dumbbells up, lift the weights and hold them
at shoulder width.
Stand with feet
shoulder - width apart, holding a pair of
dumbbells at your sides.
Lift the
dumbbells up and bring them
at shoulder width, then slowly lower your arms out
at both sides in a wide arc until you feel a good stretch in your chest, while maintaining a slight bend
at the elbows
at all times.
Your other foot
should be on the floor and the hand
at that side
should have a
dumbbell in it.
Use the momentum to flip the wrists enabling you to catch the
dumbbells and get them
at shoulder level.
All that stands between you and and Williams's super-toned biceps,
shoulders, and triceps (no batwings here) are two light
dumbbells and these go - to moves from Julie Ann Earls, a trainer
at Exhale in New York City, where Williams works out.
-- Bench press — 8 reps
at 8RM (you
should reach muscular failure
at the 8 - th repetition)-- Incline
dumbbell press — 12 reps at 12RM — Dumbbell flyes — 20 reps
dumbbell press — 12 reps
at 12RM —
Dumbbell flyes — 20 reps
Dumbbell flyes — 20 reps
at 20RM
Bring the
dumbbells in front of you
at shoulder width, then rotate the wrists forward so that the palms are now facing away from you.
Stand up with feet
at shoulder - width apart, holding a
dumbbell with both hands with your thumbs around it, palms facing up towards the ceiling.
Lie down on a flat bench and lift the
dumbbells in front of you
at shoulder width, making sure that the palms of your hands face each other.
Hold the
dumbbell between both hands in front of you,
at shoulder - height.
At the end of the movement you
should be in a position just like in an ordinary
dumbbell press
Here's how to do it: Stand with feet hip - width apart, holding an 8 - to 10 - pound
dumbbell in each hand, elbows bent
at sides and weights just above
shoulders.
How to do it: Stand with feet together, a 3 - to 8 - pound
dumbbell in each hand, and extend arms straight out to sides
at shoulder height.
While holding two
dumbbells at your sides, stand straight up with your feet
shoulder - width apart, chest out, and
shoulders back.
At the end of the motion, the
dumbbells should be parallel to the ground.
Holding a book, a
dumbbell or nothing
at all (recommended for beginners), the half Turkish get - up works everything from your
shoulders, arms, hips, back and core.
Hold
dumbbell or barbell
at shoulder level keeping forearms vertical.
Keeping the upper arms stationary, curl the weights up while keeping your knuckles facing one another, until the biceps are fully contracted and the
dumbbells are
at shoulder level.
Keeping the upper arms stationary and the elbows close to your torso, curl the weights forward while contracting the biceps as hard as you can until the
dumbbells are
at shoulder level.
Take a
dumbbell in one hand and bring it up
at shoulder level with your elbow bent and palm facing forward, while standing up tall with feet
at shoulder width apart.
By contracting your biceps and flexing your elbows, curl the weights up until your biceps are fully contracted and the
dumbbells are
at shoulder level.
The flat
dumbbell fly primarily works the chest and
shoulders but also engages the rhomboids
at the upper back and the biceps as stabilizing muscles.
With your elbows slightly bent and facing the ceiling, raise the
dumbbells to
shoulder level squeezing your
shoulder blades
at top of the movement.
Continue up until your biceps are fully contracted and the
dumbbells are
at shoulder level.
While resistance bands do not correspond to a specific weight and can not load the muscle to the same extent as a
dumbbell, they can also be used to add tension and tone specific muscle groups, such as the glutes, calves,
shoulders, back and biceps, and are perfect if
dumbbells or similar are out of reach
at home or while travelling.
Bend your elbows and raise your upper arms to
shoulder height so the
dumbbells are
at ear level.
Holding a pair of
dumbbells at your side, keep your chest up and
shoulders retracted back.
Hold a
dumbbell with both hands
at chest height, arms extended, feet
shoulder - width (A).
All this talk of intensity may have you thinking full pelt
should be the only gear you work in, but without adequate recovery, you may be undermining your fat loss chances
at the
dumbbells.
Stand with feet hip - width apart, holding 15 - to 20 - pound
dumbbell (or lighter if need be)
at shoulders.
Thrusters: Keep the feet
at a
shoulder - width distance and hold the
dumbbells in your hands next to the
shoulders.
Stand with feet
shoulder - width apart, a 3 - pound
dumbbell in each hand, elbows bent
at shoulder height and palms facing forward.
Lock your arms
at the top, hold for a second and then bend your arms as you slowly lower the weight, stopping once
dumbbells are lowered to just slightly above your
shoulders and angled slightly over your chest.
A.Stand with your feet
shoulder - width apart, hoding a 5 - to 8 - pound
dumbbell in each hand
at shoulder height, palms facing forward.
A. Start standing with feet
shoulder - width apart and both hands holding a
dumbbell at the base next to your chest.
Make it Easier: You can use
dumbbells instead of a barbell if you want, just hold the weights in a neutral grip
at shoulder height with your elbows pointed in front of you.
The main reason why the
dumbbell lateral raise is so powerful
at sculpting great
shoulders is that it helps make your
shoulders appear wider, thereby creating favorable size contrasts between your
shoulders, waist and hips.
However, it's a fact that his exercises is one of the most abused ones
at the gym, with too many guys relying solely on
dumbbell lateral raises to build their
shoulders.
With two
dumbbells at your side, raise your arms to
shoulder level.
Hold the
dumbbell at the height of your right
shoulder and brace your core as you descend into the split squat.
How to: Stand with your feet
at shoulder width apart, keeping your abs tight and
shoulders back and holding a pair of
dumbbells with a neutral grip.
One way in which you can adjust side laterals and stimulate side delt gains is that once in a while you grab a pair of
dumbbells weighing twice as much as you would usually use and just try to execute
at least half of a full rep.. Another way in which you can make half reps more effective is by keeping tension constantly throughout the movement by never allowing the
dumbbells to fully return to your sides, which if they do, they will relax the muscles that
should be isolated and worked.
When you start performing single - leg bent - over
dumbbell rows, you
should be able to handle
at least 60 % of the weight you usually use for regular bent - over rows.