Seated Bicep Curl
Sit on a chair or bench while holding a dumbbell in your hands. Straighten your back and maintain proper posture throughout. Stretch your arms on your sides and lift the dumbbells using both hands at the same time, palms facing up until you reach the front of your shoulders. Control your upper body so as to minimize swaying. Lower the dumbbells and repeat 8-12 times.
Around the World
Get a dumbbell and stand straight with each foot aligned with your shoulder. Slightly bend your knees and raise the dumbbell to your chest with palms facing each other. Rotate the dumbbell around your head while keeping your elbows tight. Repeat 12 times.
Plank with Biceps Curl
Holding a dumbbell in both hands, position yourself in a plank with arms stretched and placed below your shoulders. Bend one elbow slowly and lift the dumbbell toward your shoulder, and then back down. Do the same thing for your other arm. Repeat 12 times.
Get a dumbbell for both hands and stand straight with each foot aligned with your shoulder. Slightly bend your knees and then bend your upper body toward the floor, arms straight and palms facing inwards. Carry the dumbbells toward your rib cage while squeezing your shoulder blades. Repeat 20 times.
Stability Ball Plank
Put your forearms on a stability ball and stretch your legs behind you, straightening your body such that it is positioned like a line from your head to your heels. Move your forearms to the front to push the stability ball back and forth a little while maintaining your posture. Repeat 20 times.
Single-Arm Rear Delt Raise
Use one hand to hold a dumbbell and one hand to rest on a stable surface, bending your hips forward. Straighten your arms holding the dumbbell down your shoulders with palms facing in. Maintaining your torso in place, lift your arm straight back until it’s aligned with your body. Hold that position for a few seconds before returning to your original position. Repeat 20 times.
Try these exercises at home and witness your upper body transform in no time! When you need some faster alternatives in getting rid of unwanted fat in your body, call our hotline at 877-629-6468 or book online today for your FREE consultation and discover the perfect procedure for you!