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Dumbbell exercises

Dumbbell exercises are an excellent way to tone your upper arms - both your biceps and triceps. Because they are relatively simple, they are perfect for working out at home, even for people with little or no experience of using dumbbells before. Just remember, start gently and never lift more than you are comfortable with.

Dumbbell exercises

Chest presses

  • Lying flat, hold the dumbbells directly above your chest
  • Lower the dumbbells to chest in a controlled manner
  • Press the dumbbells back to starting position and repeat

Chest flies

  • Lying flat, hold the dumbbells directly above your chest
  • Bend your elbows slightly
  • Open your arms to sides
  • When your upper arms are parallel to floor, return to the starting position

Shoulder presses

  • Sit upright with the dumbbells over your head. Lower them slowly to your shoulders
  • When your arms are at 90 degrees, press the dumbbells back up

Lateral raises

  • Stand upright with your knees shoulder width apart, holding the dumbbells at your sides
  • Raise the dumbbells out to sides, keeping elbows slightly bent
  • When your arms are parallel to floor, slowly lower back

Reverse Flies

  • Sit on the edge of a bench and bend over so your chest is almost resting on your thighs
  • Hold the dumbbells next to your feet and lift sideways
  • When your arms are parallel to the floor, lower the dumbbells back

Front raises

  • Stand upright with your knees shoulder width apart
  • Raise one dumbbell directly in front of you
  • When your arm is parallel to the ground, lower the dumbbell back

How to get the most of your dumbbell exercises

To get the most out these dumbbell exercises, you should repeat the entire workout three times per week.

During the work out itself, aim for 15 to 25 repetitions of each exercise.

If your arms aren't tired after around 10 lifts, it's probably time to try a heavier dumbbell.

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