To work the your right arm, stand alongside the right side of a workout bench and place your left knee and left hand on it for support. Your back should be nearly parallel with the floor. Hold a dumbbell (start off with a light weight if you’re a beginner) in your right hand and bend your elbow to bring your upper arm flat against the right side of your torso, also parallel to the floor. Without moving the upper arm, exhale and straighten your lower arm behind you. Inhale as you slowly return to start. Complete reps on the right arm and then switch sides and repeat with the left arm.
This variation of the classic push-up is different in that you will place your hands next to each other, directly under your upper chest, with thumbs and index fingers making a triangle shape. Flex your feet and contract your core and leg muscles. Keep your head in line with your spine as you slowly lower your body until your chest touches the floor. Focus on moving only your arms. With control, press back up until your arms are fully extended. Repeat. If this is too hard to do, you can do the exercise with knees bent on the floor.
Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend elbows, bringing hands to shoulders, palms facing forward. Press weights straight overhead, keeping shoulders down; lower weights back to shoulders. Do 20 reps.
Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, palms facing back. Lift arms straight back about 2 feet behind you; return to sides. Do 20 reps.
High V for triceps
Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms extended overhead in a V, palms facing out to sides. Slowly bend elbows to hips, palms facing body. Press back up into V. Do 20 reps.
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