1. Exercise: hammer curl
This exercise targets:forearms, biceps, shoulders, traps
For this exercise, you will need: two dumbbells
Be sure to keep the proper form - don't lean back as you move the weight up, and don't swing your arms to lift weight, and don't apply too much upper body movement.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
2. Exercise: Zottman curl
This exercise targets: biceps, forearms
For this exercise, you will need: two dumbbells
Concentrate on keeping your elbows close to your body and don't lean back as you move the weight up.
Once you are comfortable with the Zottman curl, perform a reverse Zottman curl: start with a reverse curl and return to the starting position with a curl.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
3. Standing side lateral raise with dumbbells
This exercise targets: shoulders
For this exercise, you will need: two dumbbells
Tips:
Perform this exercise slowly and do not swing your arms. If you are lifting heavier weights, slightly bend your elbows. Focus on proper technique, and not the amount of weight you are lifting. Don’t use momentum when lifting weights and while performing this exercise, do not lean forward.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
4. Exercise: Front dumbbell raise
This exercise targets: shoulders
For this exercise, you will need: two dumbbells
The same as with previous exercises –
- do not swing your arms.
- do not use momentum and swing your upper body.
- Focus on proper technique, and not the amount of weight you are lifting.
- While performing this exercise, do not lean forward and do not swing backwards.
There are a few alternative for this exercise:
- Perform this exercise while sitting on a bench or an exercise ball, or perform this exercise by alternating sides.
- Stay in a raised position for 2-3 seconds, slowly return to the starting position and repeat.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
5. Exercise: Arnold dumbbells press
This exercise targets: shoulders, triceps
For this exercise, you will need: two dumbbells and an exercise ball or a bench
The same as with previous exercises –
- do not swing your arms.
- do not use momentum and swing your upper body.
- Focus on proper technique, and not the amount of weight you are lifting.
- While performing this exercise, do not lean forward and do not swing backwards.
- Use weights suitable for your physical strength. If you are using heavy weights, perform a lower number of repetitions.
- An alternative to this exercise is performing this exercise while standing, just make sure not to swing backwards.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
6. Exercise: dumbbell shoulder press
This exercise targets: shoulders, triceps
For this exercise, you will need: two dumbbells and an exercise ball or a bench
Follow the same tips as with previous exercise.
An alternative to this exercise is standing - perform this exercise while standing, or another alternative is for beginners: perform it by alternating sides.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions