THREE BASIC WAYS

F OR E A CH EXER C I S E U S E:

2 0 l b . d umbb e l l s

TO EXERCISE WITH A DUMBBELL

S TA RT IN G WI TH :

1 S e t o f 10 R e p e t it io ns

C A U T I O N
Get a complete physical checkup conducted before starting a weight lifting exercise schedule.
There might be a need to modify or avoid weightlifting, if there are muscle or joint problems,
seizure disorders, heart disease, high blood pressure, previous injuries or
any other physical conditions with potential for danger.

DOUBLE BICEP CURLS DOUBLE HAMMER CURLS

1 2
Grip the dumbbells in both hands as if Lift the dumbbells upwards toward your
carr ying a suitcase. chest. As you begin to do this, you will
Keep feet close together and maintain rotate your wrists 90 degrees so that your
your balance. Your back should remain palms are facing upwards. Keep your
rigid; no hunching over. grip tight.
Note: If you find yourself swinging your
body in order to lift the dumbbell up, you
3 1 2 3
Hold the dumbbells in this fi nal position. Grip the dumbbells in both hands as if Lift the dumbbells upwards toward your Hold the dumbbells in this final position.
Feel the contraction of your bicep. Now, carr ying a suitcase. Again, keep feet chest. Your wrist should be locked and Notice the contraction occuring in the
as you begin to retur n to fi rst position, it close together and maintain your not rotate at all during the course of this bicep.
is impor tant to lower the ar ms in a slow balance. Your back should remain rigid; exercise. Grip should remain tight.
but controlled manner. By slowly allowing no hunching over. Note: The hammer curl will work the
your ar ms to retur n to the fi rst position, forear m in a way that the regular bicep
you will be maximizing both motions of curl will not.
the bicep curl.

!
should be using a lighter weight. By
swinging your body, you are no longer
isolating the bicep and will end up hur t-
ing yourself. R E M E M B E R T O B R E AT H !
H O L D I N G Y O U R B R E AT H W H I L E
LIFTING WEIGHTS IS WORKING AGAINST YOU.
I F A T A N Y P O I N T W E I G H T S B E C O M E T O O H E A V Y, D R O P T H E M A N D G O L I G H T E R .

SITTING DUMBBELL PRESS

PR E PA R ATO RY PH A S E

1 2 3
Sit on the edge of a chair or workout Thrust the dumbbell carefully up above Thrust the remaining dumbbell carefully
bench with a dumbbell in each hand, your shoulder with the aid of your legs. It up above your shoulder with the aid of
resting the bells on your quads. Keep will remain in this position for the time your other leg. You are now completed
legs apar t. being. with the preparator y phase, and ready to
move on to the actual press.

4 5
Bend shoulders back. Keep elbows bent Press the dumbbells up toward the sky all
at a 90 degree angle, and have your in one fluid motion. You may clank the
palms facing outward in front of you. weights together, that’s OK. Just keep a
Keep your head and back upright. Legs fi r m grip. As you have reached the extent
should be set wide apar t and fi r mly on of your ar ms reach, slowly bring the
the ground. weights back down into the initial posi-
tion.