Photographer Carlos Arias | Model & Instructor Cameron Baronwright
Wardrobe Beats by Dre & Adidas
DumbBell Curls:
- For the starting position have a dumbbell in each hand to your sides, palms facing in with arms straight, feet shoulder width apart and your knees slightly bent.
- Keeping the upper part of your arms stationary with elbows still to the sides, exhale and curl one dumbbell as you rotate your forearm until it is vertical and palm faces shoulder. Hold the contracted position for a brief 1-2 second pause as you squeeze your bicep.
- Then, inhale and slowly begin to lower the dumbbell back to the starting position and repeat with opposite arm. Continue to alternate between sides until you have reached your desired amount of repetitions.
This exercise can also be performed by curling both arms at the same time as well as sitting down on a bench instead of standing.
DumbBell Triceps Extension:
- For the starting position, stand up with a dumbbell held in one hand. Your feet should be shoulder width apart with your knees slightly bent.
- Raise the dumbbell behind your head while keeping your upper arm close to your head (elbows in) and perpendicular to the floor. The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. As you exhale raise the dumbbell straight up towards the ceiling while keeping your elbow locked in the same position. (The upper arm should remain stationary and only the forearm should move.)
- As you inhale slowly lower the dumbbell back to the starting position dumbbell.
- After finishing desired amount of reps for the first arm, switch the dumbbell into the other arm and repeat the exercise.
This exercise may also be performed while seated on a regular flat bench or on a military style bench if back support is needed.