Stand with feet shoulder-width apart, knees slightly bent, and abdominal muscles drawn in. With arms straight at your sides and palms facing in toward thighs, hold a 1 to 2-pound dumbbell in each hand. Contract your bicep to bring the right dumbbell up, rotating a quarter turn so your palm is level with and facing your right shoulder. Pause, then slowly lower to starting position; repeat with left dumbbell. Do 3 sets of 15 reps on each side.
Stand with left foot forward, knees bent. Bend slightly forward at the hips and keep abdominal muscles pulled in toward the spine. Place left hand on left thigh for support and hold a 1/2 to 1 pound dumbbell in your right hand. Keeping elbow bent, pull right upper arm up and back to almost parallel with the ground. Extend arm straight out behind you. Squeeze and hold before bringing arm back in to starting position. Do 3 sets of 15 reps on each side.
Stand up straight with feet shoulder-width apart, knees slightly bent, and abdominal muscles pulled in. Hold a 1 to 2pound dumbbell in each hand at shoulder height with palms facing forward and elbows pointed down. Press dumbbells directly up over shoulders in line with the body so the weights just touch over your head; keep neck long and shoulders down. Slowly lower dumbbells back to starting position. Do 3 sets of 15 reps.
Stand with right foot forward, knees bent, and weight evenly distributed on both legs. Hold a 1 to 3 pound dumbbell in your left hand and place right hand on right thigh for support. Bend forward slightly at hips and keep abdominal muscles pulled in toward the spine. Begin with left arm straight, then exhale and bring left elbow straight up, close to the body, until the dumbbell is next to the bottom of your rib cage. Pause, then slowly return to starting position. Do 3 sets of 15 reps on each side.
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Mobility of the arms and shoulders is essential for a safe, strong workout. Before diving into a swim routine or a game of volleyball, it’s smart to warm up your upper body. Any activity that uses the arms and shoulders could cause injury if those muscles aren’t properly stretched out.
Start with a simple shoulder rotation. While standing with your feet slightly apart, lift your left shoulder to your ear. Take the shoulder backwards, down, around and up in one continuous, smooth motion. Repeat the move up to 10 times, then switch directions for another 10 repetitions. Repeat the whole routine on the right shoulder. Be sure your back and chest do not move. Only your shoulders should be in motion during this stretch.
With your feet shoulder-width apart, hold your arms straight out to make a ”T” with your upper body. Make clockwise circles with your arms, starting with a small range of motion and working up to circles that use your full range of motion. Do 10 to 15 reps, and then reverse direction. For a more intense warm up, start slow and then ramp up the speed to fully engage the muscles you’ll use for your workout. Do this for 10 to15 seconds.
Triceps are the muscles on the back of your upper arm. For this exercise, grip a 2 to 10 pound weight with both hands. While either sitting or standing, start with the weight above your head. Keep your shoulders steady but bend the elbows back, lowering the weight behind your head. Lift the weight back up until the arms are fully extended to the starting position. Do three sets of 10 to 15 reps.
Bicep Warm Up
Biceps, on the front of the upper arms, can be warmed up with light dumbbells. Hold a light dumbbell in each hand, and sit backwards on a chair or use preacher bench so that you have something to rest your elbows against. Start with your arms curled in, dumbbells at shoulder height. Lower your arms until they are fully extended before bringing them back to the starting position. Perform three sets of 10 to 15 reps. This exercise may also be done with a barbell without added weight.
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