1. Standing Dumbbell Bicep Hammer Curls
Stand with a dumbbell in each hand with elbows close to torso. While holding your upper body still, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold this position for a moment as you squeeze the biceps.
2. Dumbbell Shrug
Lift the dumbbells by elevating the shoulders as high as possible. Hold the contraction at the top for a moment. Try not to use the biceps to help lift the dumbbells. Only your shoulders should be moving.
3. Dumbbell Overhead Shoulder Press
Sit on a bench holding a dumbbell in each hand. Place them upright on top of your thighs. Next, raise the dumbbells to shoulder height one at a time using your thighs to propel them up into position. Exhale and push the dumbbells upwards until they touch above your head. After a pause, slowly lower them back down to the starting position.
4. Dumbbell Pullover
Lay your back on a bench and grasp a dumbbell with both hands and hold it straight over your chest at arm’s length. While keeping your arms straight, lower the dumbbell slowly in an arc behind your head. Hold this position and then repeat the motion.