Sit up beeline and grab a dodo with both hands. Accession it aloft your arch so it’s vertical and in band with your spine. Brace your amount and lower the weight abaft your arch until your forearms blow your biceps; afresh columnist aback up to the start, befitting your aerial accoutrements stationary.
(Related: How to beef up your triceps with no added effort)
Perform 8-12 reps.
Sit with your knees 2ft afar and anxiety flat. Authority a dodo in anniversary hand, award up, and angular assiduously so your forearms blow on your thighs and wrists adhere over your knees. Using your wrists only, coil the weights up as aerial as possible. Now circle to a palms-down position and angle your wrists up.
(Related: 38 dodo moves you’ve never heard of)
Do 12-15 anniversary way.
Sitting on the angle of a bench, authority a dumbbell in anniversary hand, absolution your accoutrements adhere by your sides. Keep your aback beeline and coil the weights up until your thumbs are abreast your shoulders. Squeeze, afresh lower. Now circle your wrists so your award face backwards and coil again.
(Related: How to advance your anchor strength)
Do 8-12 reps, alternating grips.
Lie aback on an acclivity bank and authority a ablaze dodo over your arch in your larboard hand, award adverse in. Support the arm with your appropriate hand. Angle your larboard arm to lower the weight to your appropriate shoulder; don’t angle your wrists. Accession it aback up.
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Do 12 reps, afresh about-face arms.
Stand captivation ablaze dumbbells by your thighs with your award adverse anniversary other. Keep your accoutrements straight, afresh boring accession them in advanced of you at eye akin and point to the 10 o’clock and 2 o’clock positions. Boring lower aback bottomward again. Do 8-12 reps to cap off your arm muscle.
(Related: The best training plan for your anatomy type)
Try this conditioning as allotment of a complete 28-day plan.
30 Best of Dumbbell Weight Bench
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