Monthly Archives: May 2009
Incline Curls
Incline Curls Difficulty Level: Beginner Muscle Groups Worked: Biceps Equipment: Dumbbell Movement: Lie back on your stability ball at an incline bench and hold a dumbbell in each hand. Let your arms hang straight down on both sides with your palms facing in toward each other. Slowly curl the weight…
Triceps Kickback
Triceps Kickback Difficulty Level: Beginner Muscle Groups Worked: Triceps Equipment: Dumbbell Movement: Hold a dumbbell in one hand. Kneel on bench with the opposite knee, then lean forward from your waist and support your body weight on your free hand. Keep upper arm of weighted hand fixed to your side,…
Dips: Level 1
Dips Difficulty Level: Beginner Muscle Groups Worked: Triceps Equipment: Dumbbell Movement: Sit on the edge of a sturdy chair with your hands directly next to your bottom, with fingers forward. Place your feet about 12 inches out in front of your knees. Slide your bottom off the bench holding yourself…
Dips: Level 2
Dips: Level 2 Difficulty Level: Beginner Muscle Groups Worked: Triceps Equipment: Dumbbell Movement: Sit on the edge of a sturdy chair with your hands directly next to your bottom, with fingers forward. Place your feet straight out in front of your knees. Slide your bottom off the bench holding yourself…
Dips: Level 3
Dips: Level 3 Difficulty Level: Beginner Muscle Groups Worked: Triceps Equipment: Dumbbell Movement: Sit on the edge of a sturdy chair with your hands directly next to your bottom, with fingers forward. Place your feet on a second chair. Slide your bottom off the bench holding yourself up with straight…
Lateral (side) raise
Lateral (side) raise Difficulty Level: Beginner Muscle Groups Worked: Shoulders Equipment: Dumbbell Movement: Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward. Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent. Lower slowly with…
Overhead Shoulder Press
Overhead Shoulder Press Difficulty Level: Beginner Muscle Groups Worked: Shoulders Equipment: Dumbbell Movement: Stand with feet slightly apart, back straight. Hold dumbbells in each hand. Hold weights with palms facing out and elbows at 90 degrees, palms at shoulder level. Push weights overhead until arms are straight and in line…
Front Raise
Front Raise Difficulty Level: Beginner Muscle Groups Worked: Shoulders Equipment: Dumbbell Movement: Sit or Stand holding a dumbbell in each hand. Raise one weight straight forward and up in a wide arc until in front of you till its higher than your head. Lower the weight slowly while concurrently lifting…
Arnold Press
Arnold Press Difficulty Level: Intermediate Muscle Groups Worked: Shoulders Equipment: Dumbbells Movement: Sit on a bench or chair with your back upright and straight. Grasp a dumbbell in each hand and hold them in near the front of you shoulders, palms facing in toward your shoulders. Next, simultaneously lift or…Gymboss Interval Times
