This exercise works your chest muscles, shoulders, and triceps. 3. You can use a bar like that used by the weightlifters or, if one is not handy, two hand-held dumbbell weights. Lie on your back holding a pair of dumbbells at chest level with your upper arms on the floor, your forearms vertical, and your palms facing forward. This chest exercise is similar to a regular dumbbell bench press. Hammer Curl Sets: 4 Reps: 15–20 Rest: 60 sec. 3. Using your wrist alone (i.e. Press the dumbbells straight up over your chest. Keep back of upper arm against back rest and curl dumbbell up towards face. Step 2: Curl your right arm upwards and across the front of your body to the left side of your chest. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout. Dumbbell Chest Workout To Get Pumped In Lockdown Min 2) Push-Ups on Dumbbells x 15 After your final mountain climber maintain your strong plank with your hands on the dumbbells. Sometimes the pain may develop in an area that seems totally unrelated to the move, such as lower-back pain from dumbbell curls that work the biceps at the front of your upper arm. Incline curls allow for self-spotting, if one arm is exercised at a time. Instead of curling the weight out, you use your arms to drag the dumbbells up along the front of your chest. The dumbbell biceps curl exercise targets your biceps, the muscles you rely on to hold heavy objects and look buff in sleeveless shirts. The more you work your biceps on the barbell curl, the more strength you’ll build, and the quicker you’ll build it. How to do the Incline Dumbbell Press Equipment: For the incline dumbbell press, you will need a pair of dumbbells and an incline bench. How to do it: Seated or standing, curl your dumbbells up to shoulder height. How to do it: Lay on the ground, gripping dumbbells in each hand. Benefit: This exercise nails both heads of the pectoralis major, as well as the front of the shoulders.Keeping your legs elevated for the duration of each set will also hammer your core. The key of the svend press is to crush the dumbbells together, squeezing your pecs throughout the entire range of motion. ... Inhale, and position the dumbbells a little wider than your chest. This fitness HowTo video tutorial shows you the proper way to do chest flies with weights. 4. For defined upper chest, you should be considering incline bench presses during your chest exercise days. Dumbbells also offer a freer range of motion compared to a barbell. Dumbbell curls are an effective exercise for both men and women, which is why it's important to maintain the correct bicep curl form from start to finish. To self-spot on curls, use your free hand to gently help (via touch spot) the working arm to raise the … This exercise especially accomplished for front raise but it is also a very helpful exercise for shoulders. This unique dumbbell exercise keeps your biceps under tension for longer than regular biceps curls, producing an excellent pump and plenty of stimulus for muscle growth. Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down […] Popular among gym goers of all experience levels, this move can be done seated or standing. The Dumbbell Move: Curls How to: Stand with feet hip-width apart, a dumbbell in each hand, palms facing forward, arms straight by your side. This is the starting position. Dumbbell Flyes. 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