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Dumbbell Exercises For Biceps, Triceps, Chest and Shoulders

 

Using a dumbbell is often easier than using a barbell, and a dumbbell is one of the best way to have a toned up, shapelier and bigger biceps.
But there are some safety measures which should be followed while lifting a dumbbell.

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Stand with your feet at slightly more than your shoulder width and your feet arched slightly outwards.

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As you lift or lower the dumbbells, you must squat but the back must be straight. The head should be in line with the back, the body stable and heels firmly on the ground.
The shoulders should not be pulled towards the ears, and these should be slightly ahead of the heels.
Start with holding a dumbbell in each hand, with palms facing inwards and elbows slightly bent.

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For the biceps, curl both the dumbbells together, while keeping your biceps tight. At the position, hold for a moment and then return to the relaxed position.

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For chest and triceps, lie on a bench and hold a dumbbell in each hand.
With the dumbbells at shoulder level, palms facing each other and elbows perpendicular, straighten your arms to take the dumbbells to the highest position.
Then bring the dumbbells back to the initial position.
Make sure you do the exercise in a slow and rhythmic way and without jerking.

Shoulders – Seated Dumbbell Press: Shoulders – Seated Dumbbell Press:

For the shoulders, one of the best workouts is the seated dumbbell press. This also works very well for the triceps, and additionally, this places secondary stress on the upper chest and the upper back.
Sit on an upright bench with the feet at shoulder width.
Take a dumbbell in each hand and by bending the elbows, hold the dumbbells right above the shoulders and close to the ears. The palms must be facing outwards.
While keeping the elbows right below the dumbbells, push the dumbbells upwards till these are overhead at an arm’s length.
Hold for a moment, and then bring the dumbbells back to the resting position.


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