This exercise targets: shoulders, triceps
For this exercise, you will need: two dumbbells and an exercise ball or a bench
Sit on an exercise ball with your back straight, in a steady position. Hold your dumbbells with the palms facing your upper chest. Make sure your elbows are flexible.
Raise the dumbbells above your head. Rotate your arms while you are lifting the dumbbells, so your palms face outward when your arms are in the upright position. Slowly return to the starting position.
Tips:
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.
Alternative: Perform this exercise while standing, but do not swing backwards.
Exhale when pushing the weight above your head.
Inhale as you return to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
For this exercise, you will need: two dumbbells and an exercise ball or a bench
Sit on an exercise ball with your back straight, in a steady position. Hold your dumbbells with the palms facing your upper chest. Make sure your elbows are flexible.
Raise the dumbbells above your head. Rotate your arms while you are lifting the dumbbells, so your palms face outward when your arms are in the upright position. Slowly return to the starting position.
Tips:
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.
Alternative: Perform this exercise while standing, but do not swing backwards.
Exhale when pushing the weight above your head.
Inhale as you return to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions