We don’t wait for spring to sculpt our bodies. Start today with upper body exercises and all you need are two dumbbells. If you are a beginner, try 1 kg. Let’s go!
1. Chest Fly
This exercise strengthens the chest and tones the lower abs!
- Lie down and make sure your hips and knees are at a 90-degree angle.
- Raise your arms toward the ceiling keeping the elbows slightly bent.
- Maintaining this position, open your arms to the side until the elbows reach very low to the floor.
- Raise your arms outstretched and bring the weights over your chest.
- Repeat 10 times to complete one set. Recommended 4 sets.
2.Triceps Extension
This exercise strengthens the back of the arms, namely the triceps.
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- Lie with your back straight and knees bent.
- With a dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked. This is the starting position.
- Slowly bend both arms, lowering the dumbbells by your ears so that your elbows are at 90 degrees.
- Straighten your arms, returning to the starting position. Repeat 10 times to complete one set. Recommended 4 sets.
3. Squat, Curl, and Press
This exercise gets your heart rate up while working your arms, glutes, legs!
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- Stand with your feet directly under your hips, holding a dumbbell in each hand. This is the starting position.
- Bend your knees and sit back into a squat. Keep your weight in your heels, bringing your thighs parallel to the floor without letting your knees go past your toes.
- Push through your heels to return to a standing position as you bring the weights to your shoulders, performing a bicep curl.
- Stabilize your torso and lift your arms up, performing an upward press with your palms facing out.
- Lower your arms back to the side, returning to the starting position.
- Repeat 10 times to complete a set. Recommended 4 sets.
4. Bent – Over Row
This exercise stretches the triceps, strengthens the shoulders and back
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- Stand with your feet shoulder-width apart with a dumbbell in each hand.
- Bend forward and bend both knees, keeping your back flat.
- Stretch your arms so they are straight. This is the original position.
- Bend your elbows behind you, pulling the dumbbells straight up to chest level.
- Slowly lower the weights back to the starting position to complete one repetition.
- Repeat 10 times to complete one set. Recommended 4 sets.
To see results, repeat the above exercises 2 times a week.
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