Pause and slowly return the weight back to the starting position. Bicep curls to push press. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Skinny on Getting Lean: Low-Carb vs. Low-Fat, 10 Superfoods to Eat During Cold and Flu Season, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Shawn Ray: A Pound-For-Pound All-Time Champion, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram. Squeeze your shoulder blades together, while simultaneously driving elbows past your back as you pull the dumbbells to your sides. Instructions Begin in a seated position with a dumbbell in each hand with palms facing each other. The seated dumbbell row is an isolated single-joint exercise that targets your middle and upper back. Your information has been successfully processed! Without weights Pullups. Try this 10-move arm workout at home for when you don't want to leave your house to go to the gym, or need to get in a quick sweat session. Extend … Dead hangs. Bend slightly forward at your hips. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Although you can use weights for this exercise, it can be just as effective … This seated variation is just enough to spike your heart rate and burn calories without leaving you drenched in sweat. This helps to develop... Forearm pull. It’s back to the basics for this exercise. Grip the bar and hold there for as long as possible, with your elbows slightly bent. Thank you for signing up. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. All rights reserved. Side Plank. This workout combines cardio and weight-lifting drills for serious body-sculpting results. https://www.sparkpeople.com/resource/videos-detail.asp?video=39 This exercise works the flexor muscles located on the back or underside of your forearm. This exercise is slightly challenging because you will need to balance your body on your … To do this exercise: Start with 5- or 10-pound dumbbells, or a lighter weight if needed. Keep your legs stable and shins vertical throughout the movement. Steps: Choose a pair of low weight dumbbells or slide a resistance band under the seat, or sit on it, keeping it at an equal length on either side of the body. The seated dumbbell row is an isolated single-joint exercise that targets your middle and upper back. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. The seated shoulder press will help extend the arms overhead with an increase to strength, mobility, and endurance. Lie on your right side with your right hand directly underneath your right shoulder. You’ll need a bar or something that’ll support your weight. Trainer … Begin in a seated position with a dumbbell in each hand with palms facing each other. Push-ups. How to do it: Sit tall with knees bent and together, feet pointed with toes lightly touching the floor, elbows bent and arms open to sides with palms facing forward.