As you age, it also helps you prevent falls that can lead to serious injuries. How to: Stand with feet hip-width apart, a dumbbell in each hand, palms facing forward, arms straight by your side. Keeping elbows stationary at your side, bend arms and curl forearms in front of you until weights touch your chest. If you are hoping to build your pec muscles, you may wish to try more chest-focused exercises, such as the push-up. Incline Dumbbell Curls: 3-4 sets of 6-12 reps; Dumbbell Hammer Curls: 3-4 sets of 6-12 reps (with 3-5 seconds eccentric) Feel free to do this as a workout on its own or split it up, and add one or two of the exercises to your existing routines. Strength training is essential for a healthy body, helping you maintain muscle tone and prevent many chronic diseases. 3 45-Degree Dumbbell Floor Press. Step 3: As you curl the dumbbell upwards turn your wrist so that the thumb side of your hand is facing outwards away from your body. Advanced Dumbbell Chest Workout . Push your hips upwards to get your body in as much of a flat position as possible. Sets: 1–2 Reps: 15–20 See the directions above. 10 reps, 3 sets. The Dumbbell Move: Curls. Release. How to Do Standing Dumbbell Curls Properly.
How to do Cross-Body Dumbbell Curl: Step 1: Take a dumbbell in each hand and stand straight up with the dumbbells at your waist. The dumbbell chest fly can be done in various ways without a bench. To quote ACE chief science officer Cedric Bryant, Ph.D. – “Since the upper arm is stabilized against the back of the thigh, it isolates the biceps muscle.” Ready to sear your chest? Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. While bicep curls feature several adjacent muscles that stabilize and work with the biceps, the pectoralis or pec muscles aren’t active during the exercise. Step 2: Curl your right arm upwards and across the front of your body to the left side of your chest. But this stability ball version is my favorite! Concentration curls is the best dumbbell bicep exercise to shape the peak in your biceps. This workout will do it. If dumbbells are your preferred equipment for … Use it in place of your current chest day and limit any other chest training you do in the same week to ensure recovery.