Body Building-A Series of Articles-Exercises 3
Dumbbell Hammer Curls
With a dumbbell in each hand, stand with your arms hanging at
your sides, and palms are facing each other. Keep your elbows locked
into your sides. Your upper body and elbows should remain in the
same place during the whole lift.
Keep your palms facing each other, curl the weight in your right
hand up in a semi-circle toward your right shoulder. Squeeze the
biceps hard at the top of the lift and then slowly lower. Do not turn
your wrists during this lift! You can also do one arm at a time and/or
Incline Dumbbell Press
Sit on the edge of an incline bench set at about a 45-degree
angle. Pick up a dumbbell in each hand and place them on your thighs.
Then, one at a time, raise them up to your shoulder level while you
press your back and shoulders firmly against the bench.
Press the weights back up to a point over your upper chest, with
your palms facing forward. Lower the weights slowly. Inhale as you
lower the weights and exhale as you lift.
Rest a barbell on the upper portion of your back, not your neck.
Firmly grip the bar with your hands almost twice your shoulder width
apart. Position your feet about shoulder width apart and your toes
should be pointing just a little outward with your knees in the same
Keep your back as straight as possible and your chin up, bend
your knees and slowly lower your hips straight down until your thighs
are parallel to the floor. Once you reach the bottom position, press
the weight up back to the starting position.
Don’t lean over or curve your back forward! You can use a belt
to help reduce the chance of lower back injury. You can put your heels
on a 1 inch block to further work the quads. You can also use a wider
stance to work the inner quads even more.
More t0 come…