Category: arm exercises

This is a great exercise for building the tricep muscles. You can do it using both dumbbells at one time (a barbell can be used but I recommend a training partner) or use one dumbbell at a time. I like the single dumbbells (more…)

I really like the Perfect Pushup. I favor the exercise ball push up but this really is a great exercise device. It gives you an excellent workout. However, I decided to check around and see different ways to do this push up and came across this video. Oh man. Talk about a serious workout.

This is a tough one and you need to start with a light weight. Be careful. You do not want to drop the weight on your foot.

Get a flat weight – maybe try a 5 lb plate to begin. The plates with a rim are great if you have them because there is much less chance of dropping them.

Grip the plate with your thumb on one side and your fingers on the other. Simply raise your arm forward while gripping the weight. Do 8 – 10 reps if you can, then switch to the other hand. Work your way to 3 sets and increase the weight when you can safely do so.

This will help strengthen the forearms and will strengthen the grip as well.

Let’s get a good solid pump of the biceps. This is gonna make you do cartwheels.

Use a dumbbell. Now, adjust the plates so that one side has more weight than the other side. Let’s say you are using a 25 pound dumbbell. Put 15 pounds on one side and 10 pounds on the other side. When you go to lift, put the heavier weighted side on your pinky side.

Start with the dumbbell hanging at your side with your palm facing in. As you curl, you begin to rotate the palm inward so when you near the top of the lift, your palm is facing you. Squeeze the bicep at the top, return to the starting position and repeat for the number of reps you are doing, then do the other arm.

This additional weight on the inside of your palm is going to make your biceps stand up and cheer. you’ll feel the pump and will be anxious to do it again next workout.

This is an outstanding exercise and will work the outside of your triceps. I’m telling you, build that area up and people will notice!

Sit in upright position on a flat bench or, better yet, a exercise ball. Grasp one DB and rest it on corresponding thigh.

Start position: Lie onto back and bring the dumbell to your chest. Press dumbell up so that it is directly over the upper chest.

Lower dumbbell towards your chest by bending elbows to 90°. Elbows should remain pointing out away from the body. If you are using your right hand, bring the dumbbell to the left side of your chest, and vice-versa.

Return to start position.

Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.