Hold a dumbbell with both hands and lift it overhead with arms fully extended holding the weight
end of the dumbbell in your palms.
Before you know it you'll be packing the plates back on the bar and making your way back up to the
elite end of the dumbbell rack.
Using a hammer or a small weight plate on ONE
end of a dumbbell bar, tilt the hammer or dumbbell toward the ceiling and then slowly lower it.
Grab either
end of the dumbbell with the palms facing upwards, in a way that you create a diamond - like shape between the fingers and thumbs of both hands (each hand forms one - half of the «diamond»).
You can also stuff treats, peanut butter, and other goodies into
the end of the dumbbell to send your dog on a solo mission to dig out every last bit!
Cup one of
the ends of the dumbbell with your hands.
Place the plates at
the end of the dumbbell on your hands, in a way that the dumbbell shaft is positioned inside the «diamond» formed by your hands.
Sit down on a flat bench and set
the ends of the dumbbells comfortably on each of your thighs.
Push the dumbbells up and in until
the ends of the dumbbells touch lightly above your head.
Hold
each end of the dumbbell in your hands and twist your body to one side then the opposite.
You have to ensure that the plates are always locked with the tabs and are facing outwards, at
the end of the dumbbell.
Your palms should be facing each other on either side of
the end of the dumbbell.
Raise the dumbbell over your head with two hands so that both hands are supporting one
end of the dumbbell (the dumbbell will be vertical with one end supported and the other hanging below it).
Because there is only about 3 fingers of grip space on the outside, use garden gloves to grab
the ends of the dumbbell and roll away!
The ends of the dumbbells should almost touch.
Position
the end of the dumbbells on your knees and sit down on the bench.