Upper Body 1
Bent Over Row – 3 sets | 12 reps
- Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent.
- Pull the dumbbells toward your waistline, while squeezing your shoulder blades.
- Slowly lower the weights to the starting position. A 1-second pull, 1-second pause, 2 second down count is ideal.
- Repeat.
Proper Form and Breathing Pattern
While doing the dumbbell bent over row, pull the shoulders back, keep your head up and facing forward and maintain your back straight. Exhale as you pull the dumbbells toward the waist and keep the elbows close to your body during the entire movement.
Dumbbell Chest Press – 4 sets | 12 reps
- Lie down on a mat with your knees bent and a dumbbell in each hand.
- Push the dumbbells up toward the ceiling so that your arms are directly over your shoulders and your palms are facing your feet.
- Lower your arms and repeat the movement.
Proper Form and Breathing Pattern
When doing the dumbbell chest press exercise, keep your spine in a neutral position and breathe out as you push the dumbbells up, being careful not to lock your elbows.
Hammer Curls – 3 sets | 10 reps
- Stand straight with your feet hip-width apart and hold the weights with your palms facing your thighs.
- Bend your elbows and bring the weights up, until the dumbbells are at shoulder level.
- Pause and then lower the dumbbells back to the starting position.
- Repeat this move until the set is complete.
Proper Form and Breathing Pattern
When doing hammer curls, keep your elbows close to your body and don’t move your upper arms. Keep your back straight, your core engaged, and breathe out as you lift the dumbbells. Inhale as you slowly lower the dumbbells to the initial position.
Seated Shoulder Press – 3 sets | 10 reps
- Sitting with your feet shoulder-width apart, back straight, hold a dumbbell in each hand.
- With your palms facing forward and your elbows under your wrists, position the dumbbells at your shoulders.
- Push the dumbbells up and fully extend your arms.
- Lower the dumbbells back down to your shoulders and repeat the movement until the set is complete.
Proper Form and Breathing Pattern
Keep your back straight, open your chest, face forward, and exhale as you push the dumbbells up and over your head. Engage your core muscles to give back support, and maintain your hands shoulder-width apart.
Standing Tricep Extension – 4 sets | 12 reps
- Grab a dumbbell and stand straight with your feet shoulder-width apart.
- Raise your arms and, with your elbows pointing forward, start lowering the dumbbell.
- Slowly raise the dumbbell to the starting position and squeeze the triceps.
Proper Form and Breathing Pattern
While doing the dumbbell triceps extension keep your core tight and your back flat. Breathe in as you lift the dumbbell, and maintain your upper arms stationary and close to your head.
Deadbugs – 3 sets | 20 reps
- Lie on your back, holding one dumbbell, extend your arms toward the ceiling. Legs bent in a right angle
- Extend and lower your right leg whilst extending your arms behind your head.
- Return to the starting position and repeat with the opposite arm and leg.
- Keep switching sides until the set is complete.
Proper Form and Breathing Pattern
When doing the dead bug exercise keep your lower back flat against the floor, to avoid placing too much stress on it, and keep your abdominal muscles tight. Breathe out as you lower your leg and extend your arm, and hold them parallel to the floor. Breathe in as you return to the starting position and then switch sides.