Smart Guide to Dumbbells
A. Let your hands fall naturally to your sides with your palms forward, a weight in each hand.
B. Keeping your elbows planted close to your body, bring the weights up to your chest, squeezing your biceps muscle. Then lower weight back to your sides. Repeat 8-12 times. (You can alternate arms instead of doing both arms at once.)
A. Place your right knee on a chair and then lean over and rest your right hand on the chair for balance. Keep your left leg slightly bent. Holding a dumbbell in your left hand, place your left elbow close to your side with the dumbbell pointed toward the floor.
B. Keeping your elbow in place, extend your arm backward until it is almost straight. Be careful not to lock your elbow. Lower your forearm down but keep your elbow at your hip. Repeat 8-12 times, then switch sides.
A. Stand with feet shoulder width apart, a slight bend in both knees. Hold a dumbbell in each hand with palms facing the fronts of your thighs.
B. Lift one or both arms straight in front of you until your arms are level with your shoulders. Hold for a second or two, and then return to your side. Repeat 12-15 on each arm. (If this is too difficult at first, do one arm at a time.)
Continued on page 3: Back and Chest
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