Seated Arm Exercises With Dumbbells

The seated position isolates the biceps by taking away assistance from other muscle groups such as the back and legs. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Keep your palms in a neutral position they should be facing each other.

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Slowly curl your arm to bring your hand up toward your shoulder.

Seated arm exercises with dumbbells. To do this exercise. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Instructions sitting on a bench hold a pair of dumbbells at your sides with your arms fully extended and your palms facing forward. This is the first step.

The medial head the smallest of the three heads 1 neutral grip close grip db press the first movement of this workout is going to be the close grip dumbbell press. Your palms should face upwards with the resistance resting on them and your thumb around them. Standing dumbbell tricep exercise. Try this seated dumbbell shoulder workout grab a pair of weights and glue your butt to your seat.

Triceps extension using neutral grip get a pair of dumbbells and hold one in each hand. Stand with your feet at shoulder width apart holding the dumbbell in your arms. Pause here before lowering your arm to the starting. The dumbbell shoulder press which targets the deltoids while also working the triceps traps biceps and pecs is just about the most straightforward seated dumbbell exercise you can do.

Walk a few steps away from the machine. Grab the dumbbell slowly as you lift it over your head extending your arms fully. Sit straight up in a chair or on a bench with your knees at a 90 degree angle to the floor. Start in a sitting position with your back straight if your seat or bench has back support even better butt flat on the seat and feet flat on the floor or positioned on the bench s foot pad.

Behind the back cable curl hold the handle of a low pulley with your left hand placing your right foot slightly in front of your left. Press the dumbbells in a controlled motion over your chest. 2 incline dumbbell kickbacks next we ll want to move onto incline dumbbell kickbacks set at about a 45 to 60 degree. Now slowly lie back on a bench or you can do it lying on the floor too.

Start with 5 or 10 pound dumbbells or a lighter weight if needed. This seated shoulder workout was designed by ovi villanueva certified group fitness instructor at shred415 in chicago. You can either lie back from a sitting position while holding the dumbbells or have a partner hand them to you. Lie on your back on the floor holding two dumbbells at arm s length over your chest.