Three Upper Body Exercises Using Dumbbells
Ideas to Help Tone and Strengthen the Arm and Chest Muscles
© Kim Ford
Sep 10, 2009
If an exerciser was using a barbell he would be limited to movements where the arms stay the same distance apart. Dumbbells allow both arms to move freely of one another. There is a wider scope to allow the arms to move away from the body as seen in chest or to allow one arm to rest while the other is working.
Shoulder Press with a Dumbbell
The shoulder press will work the deltoid muscles that cover the shoulder. It will also engage the triceps, the muscles of the back and of course the core muscles. The shoulder press is performed in either a seated or standing position.
The shoulder press movement is very simple. The exerciser will take a dumbbell in each hand and hold them at the shoulders with the elbows bent. The exerciser will then push hisarms upwards until the weights are held overhead. All that remains is for the exerciser to reverse the action by lowering the dumbbells to take them back to their starting point. This completes one repetition.
Throughout this movement the exerciser should take care to keep his shoulders in a neutral position as there is a temptation to pull them up along with the movement. The back should be kept straight and the stomach muscles kept tight and pulled in. It is also important that the exerciser resists the temptation to lock out the elbows as the arms straighten overhead.
Chest Flies with a Dumbbell
The chest fly will predominantly work the pectoral muscles situated in the chest but will also engage the biceps. The exercise requires the individual to lie on his back on a bench. Once in a comfortable position he will take a dumbbell in each hand and hold them upwards directly over the chest. The elbows will bend slightly to avoid them becoming ‘locked’. This position should be maintained throughout the exercise.
When the exerciser is ready his hands should move apart from one another until they become parallel to the body. They will then return to their starting point at a slow and controlled pace. He should remember to maintain the arm position and keep the rest of the body still throughout.
Hammer Bicep Curls
These curls are performed in exactly the same way as a normal bicep curl except that as the arm comes up it will twist by 90 degrees. The hands should start with the palms facing in towards the body and as they are raised the lower arm will twist to allow the palm to look at the exerciser's face.
The individual should remember to keep the elbows as close to the body as possible throughout the exercise and to keep the shoulders back and down as there is a huge temptation to pull them forwards with the motion of the arms.
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