Standing, chest and abdomen, holding dumbbells in front of the body
Alternately lift the dumbbells up until your arms are parallel to your shoulders, being careful not to shrug your shoulders
After stopping for a while, slowly lower down to restore and switch sides
Exercise 2: Seated Dumbbell Press
Sit in a sitting position, with your back straight and your core tightened, holding dumbbells in both hands and raising them to your sides, palms forward
Press the dumbbells up over your head until your arms are naturally straight
Pause at the top and feel the contraction in your shoulders, then slowly lower the dumbbells back to the starting position
Action 3: Bend over dumbbell and one-arm lateral raise
Stand on the edge of a stool, hold the stool in one hand for balance, and hold a dumbbell in the other
Back straight, core tight, hold the dumbbell with one arm naturally hanging in front of the body
Firmly lift the dumbbell up and out to the side until the upper arm is parallel to the ground or slightly higher
After the vertex stops for a while, slowly lower it to restore
Move 4: Arnold Push
Sit with your back straight and your core tight. Hold the dumbbells in front of your chest with your palms in and your arms close to your body.
As the dumbbells slowly rise, rotate the arms until the palms face outwards, stopping at the top
Then control the dumbbell back to the starting position at a constant speed. During the process of retracting, the rotating arm will return to the initial inward state at the bottom of the palm.
Exercise 5: Dumbbell Lateral Raise
Stand, chest and abdomen, hold dumbbells in front of the body in each hand, palms facing each other
Lower the shoulders and raise the dumbbells until the elbows are at or slightly higher than the shoulders
After the apex stops for a while, lower down to restore. When lowering, the arms are slowly closed inward instead of falling.
Action 6: Bend over dumbbell reverse fly
Sit, lean over with the back straight, the torso is at a 30° angle to the ground, hold the dumbbells opposite each other, the fists are facing each other, the arms are naturally drooping, and the elbows are slightly bent
Extend the arms to the back of the body and open to the top of the movement, then slowly lower it to restore. When lowering, the arms are slowly closed inward instead of falling freely.