Dumbbell arm workout
What is the best all dumbbell workout? Examples of the best dumbbell exercises include bench presses targeting pushups, dumbbell bounces, biceps and triceps, delta lift with bent arms, seated side raise, rear delta lift, vertical row, shoulder shrug, and bench press.
What is the best arm workout at home?
The hand exercise plan includes some of the best hand exercises for home workouts. Exercises like hammer curls and focus curls target the biceps. Inverted barbell curls and barbell bench curls work your forearms. Train your triceps with dumbbells and triceps extensions while standing.
What are the best exercises for beginners?
Lunge steps and squats are great exercises for beginners to tone and tone your calf, glutes, and thigh muscles. Resistance bands are another option for women who want to start strength training and muscle building at home.
Can I get full workout with dumbbells?
A full-body dumbbell workout at home or in the gym focuses on complex and challenging exercises, maximizing muscle mass with minimal equipment. This training can be carried out over a longer period of time. When you crave strength and muscle gains, stick with this routine!
What workouts are best for overall muscle gain?
- Squat down. Squats are one of the easiest exercises you can do with weights.
- Traction. How to build muscle fast?
- Press bench. This is without a doubt the most common exercise in the gym.
- Lean behind the helm.
- Overhead Press One of the best muscle building workouts.
- EZ Barbell Curl Biceps Curl.
What size dumbbells to use for your workouts?
If you're new to strength training, dumbbells: (light) 12, (medium) 16, (heavy) 18 kg. Dumbbells: 210 kg. Medicine ball: 46 kg. Russian weight: 412 kg.
What is the best all dumbbell workout routine
The best dumbbell workouts for the upper chest include exercises to activate your upper chest muscles. Chest presses and incline dumbbell presses are some of the best exercises, along with incline and chest press workouts to develop your upper chest.
What's the best workout?
Top 5 Swimming Exercises You Can Do Swimming can be described as an ideal exercise. Tai Chi. This is a Chinese martial art that combines movement and relaxation, good for body and mind. Weight training. If you think strength training is a macho muscle activity, think again. Go, walking is easy but powerful. Kegel exercises.
Can you build muscle with full body workouts?
Full-body workouts are the best way to build muscle because you can train all major muscle groups more often. Of course, this means you'll get more growth stimulation, which will eventually lead to more muscle growth, if you can recover.
What are the best upper body exercises?
Upper body exercises include push-ups, pull-ups, pull-ups, and push-ups. Improve your chest and biceps training by doing four sets of 15-20 reps per exercise. Lunges and squats are popular lower body exercises, and squats and curls strengthen your core.
What is the best all dumbbell workout machine
Stiff Leg Dumbbell Deadlift Considered one of the best challenging muscle building exercises. It affects the lower back and hamstrings with only a small portion of the calves. Some say this is essential for a good tenderloin. Don't do them if you have back problems, otherwise they won't hurt.
How much weight can you put on a dumbbell?
Glazer calls these adjustable dumbbells "great equipment to use at home because they don't take up much space and can be used for almost any type of strength training." Each dumbbell can be adjusted to weigh between 5 and 25 pounds, ranging from minimum to maximum.
Which is the best workout equipment for your home?
Yes4 All weights range from 5 to 50 pounds and are vinyl coated to protect the floor. Elliptical machines "are good for people with knee, ankle, or back problems who feel uncomfortable or sore when running," explains Sklyar.
How big are the Lat tower dumbbells?
It's compact, I have a side tower, bench, 75lb adjustable dumbbells with a rack, leg extensions, barbell and more. I love the machine, it works great and works great in all areas of the muscle group, this is a tea for optimal workouts.
What is the best all dumbbell workout for women
The best dumbbell workout for women is to use weights heavy enough to squat with a maximum weight of 815 reps. Hold the dumbbells with both hands, arms out to the side, feet shoulder-width apart or wider. Squat (thighs parallel to the floor or lower) keeping an arch in your lower back without rounding your back.
What are the best shoulder exercises for women?
8 Great Shoulder Exercises for Women 1. Seated Dumbbell Press 2. Standing Front Dumbbell Raise 3. Lateral Raise 4. Seated Forward Lift 5. Rear Deltoid Lift 6. Front Cable Lift 7. Ball Pushups 8.
What is the best gym workout for women?
When it comes to toning your lower body and strengthening your glutes, look no further than squats and lunges. For example, fat-burning fitness workouts for beginners can include weight squats, walking lunges, single-leg deadlifts, Bulgarian split squats, and stair climbing with the StairMaster.
What is the best arm workout for women?
One of the best arm workouts for women is the tricep curl, which strengthens the back of the arms, an area that gets weaker with age. Start by sitting on the edge of a sturdy chair or couch with your legs straight.
What is the best workout for beginners?
Walking is a great cardio workout for beginners, and strength training is a great way to tone and tone your muscles.
What is the best all dumbbell workout program
Here is a list of the 14 best dumbbell workouts and exercises for men. 1. The dumbbell bench press generally offers more freedom of movement than dumbbells, so you can develop even more strength in the chest area. A high-quality bench press also beautifies these triceps and trains the shoulder muscles.
Is it good to use dumbbells at home?
Great if you suddenly can't go to the gym. By buying a pair of dumbbells online, you can be sure that you have all the tools you need for the best workout at home or at the gym. So get started with the best barbell workouts and exercises (or bicep curls).
How often can you do a 5 day dumbbell workout?
5 Day Interval Dumbbell Training Overview Training can be done up to 12 weeks. After 12 weeks, consider increasing the volume and weight of the dumbbells you use, or look for items that offer a wider variety of weight equipment. The program invites you to train 5 days a week.
When is the best time to do a dumbbell workout?
For example 20 crunches, 20 inverted crunches, 20 super or double crunches, 100 float kicks, 100 scissors, 20 crunches on the left leg, 20 crunches on the right leg, 10 leg lifts, 10 vaps. Run 23 days a day, 3 days a week, for example: Mon/Wednesday/Friday or Tues/Thurs/Saturdays.
How to build the best weekly workout routine?
A step-by-step guide to creating an optimal weekly training program. Determine your goals and commitment. Movement (dynamic) Strength and complex movements 1. Extra movement 2. Target reps and basic exercises 3. Finish with a finisher.
What is the best all dumbbell workout for men
Some of the best biceps exercises for men include bicep curls, barbell curls, bicep curls, and bicep curls.
What are the best ■■■■ exercises for men?
Balancing kettlebell. This is one of the most explosive and effective glute exercises for men. This hip extension strengthens your glutes and burns calories quite quickly. Stand with your feet shoulder-width apart and hold the kettlebell in your hands. Start by bending your knees and pushing your glutes back.
What is the best workout routine for a senior male to gain muscle?
Older men should do strength training at least twice a week, varying the target muscle groups. Pushups and squats are exercises that use your body weight for resistance. You can also try lifting weights, starting with 5-7 pound dumbbells, slowly lifting them 10 times away from your body, then resting for 30 seconds.
What is the best workout for Your Arms?
The best way to strengthen your arms is to combine regular cardio with exercises for your forearms. Vigorous cardiovascular exercises, such as walking, jogging, cycling and swimming, burn calories and remove fat from the arms and the rest of the body.
What are the best exercises to build arms?
Pulling, pulling, and push-ups are the best exercises to strengthen the arms and shoulders and to improve coordination and core stability. Classic military-style ■■■■■ require no special equipment and will inflate the upper body, including the arms.
What are the best exercises at home?
The best home exercises for full-body workouts are squats, lunges, pushups, planks, and deadlifts. This daily routine provides a balanced workout, with each exercise targeting multiple muscle groups.
What is the best arm workout at home for female
For arm and chest training, the ideal exercise for women is the dumbbell cross jab. For this exercise, place your feet at shoulder height and bend your knees slightly. Hold dumbbells in each hand and in front of your chest.
What are the best arm exercises for women over 50?
Pushups are an effective upper body and arm exercise for women of all ages, including women over 50. If you can't do pushups, you can start with modified knee pushups. Triceps bounce and weight loss also exercises your shoulders, targeting hard-to-reach triceps muscles.
What are the best arm exercises?
Best Hand Exercise: Barbell Row. Features: Shoulders, Upper Back. With a dumbbell in one hand, stand on a bench with one hand and one knee. Keep your back straight, your elbow slightly bent and your palm facing in.
What is the most effective workout for women?
Rush steps are considered the most effective exercise for women. You'll need a pair of lightweight dumbbells to perform these lunges. To do this exercise, stand with your right leg forward (left foot about 3 feet back) and hold dumbbells in each hand.
What are the best exercises for the arms?
The best plyometric exercises for the arms include a variety of medicine ball throws, such as B. back throws, squats, one-handed throws, and grip throws. For example, start a back throw with your feet slightly wider than hip-width apart.
What are the best dumbbell arm exercises?
Best Hand Exercise: Barbell Row. Features: Shoulders, Upper Back. With a dumbbell in one hand, stand on a bench with one hand and one knee. Keep your back straight, your elbow slightly bent and your palm facing in.
What is the best arm workout at home boy
Feel free to replace them with your favorite moves and modalities, such as machines, dumbbells, kettlebells, bungee cords, or bodyweight harness machines. Do a different movement in each joint. Aim for both the forearm and forearm. Practice vigorously, with moderate sets and reps.
Can you do an arm workout without weights?
No gym, no weight, no problems. While many upper-body exercises use equipment such as dumbbells and barbells, weightless arm exercises are also a reliable way to test your muscles. After all, your body weight is a piece of equipment in itself - you can use it to tighten and train your arm muscles.
What are the best upper body workouts to do?
This list of upper body exercises will help you develop the upper body you've always dreamed of. Plus, you can do them from the comfort of your home — all you need for this upper-body dumbbell workout are dumbbells (or resistance bands) and a bench or stabilizing ball. Bentover front row.
What's the best workout for teenagers at home?
Burpees are a great home workout routine for teens because all you need is some space and your weight to do them. If you've never heard of burpees or have never done one, here's how to do it: Start by standing up, raise your arms in the air and jump into a push-up position, lower 1, do a push-up up, come back, do it 10 times.
What are the best weight exercises?
Some of the best bodyweight exercises for gaining weight are pushups, squats, calf raises, back extensions and pushups four to six times a week. Do five to six sets of 12 to 20 reps of each exercise.
What is the best arm workout at home bicep and tricep exercises
Get the most out of your arm workout with these seven biceps strength exercises. You can do this biceps workout at home or at the gym if you have a set of free weights. These exercises target the biceps, but the shoulders, forearms, triceps, and chest muscles can also benefit.
How to do a tricep and biceps workout?
Biceps and Triceps Workouts: Triple Threat ■■■■■■■ Arm 1 Biceps. You can also use the EZ bar if you want, but don't forget to squeeze the bar with everything you need to activate all types of muscle fibers in the set. 2 triceps. Already have a BodyFit Plus account?. 3 Implementing a Triple Threat Weapon ■■■■■■.
Can you do biceps workout at home with dumbbells?
You can do this biceps workout at home or at the gym if you have a set of free weights. These exercises target the biceps, but the shoulders, forearms, triceps, and chest muscles can also benefit. If you find it difficult to maintain good form during your biceps workout, choose a lighter weight or change your movements.
What's the best way to workout Your Arms?
This biceps workout concludes with isolated one-arm pushups. For this exercise: Start with your arms extended and your body in a T shape. Hold the dumbbells discreetly, palms facing up. Bend one arm at about a 90 degree angle.
What is the best upper arm exercise?
There is no better exercise to strengthen your forearms than a combination of strength training to build muscle and reduce body fat through calorie intake. The best upper body exercise that uses the most muscles in the entire arm is the overhead press, especially the Arnold press.
What is the best workout routine for beginners?
A balanced home exercise program for beginners should include cardiovascular exercises, arm and leg strength training, core exercises and flexibility exercises. The combination of flexibility, aerobics and strength training improves overall fitness and improves cardiovascular health, ensuring a strong heart and lungs.
What are some easy exercises to lose weight?
Some of the simplest at-home exercises for weight loss include walking, squats, jumping, sit-ups, leg lifts, and even stretches. Talk to your Truweight expert dietitian for more information and advice.
How do you get started working out?
9 steps to take when you first start out 1. Get a good pair of sneakers, a sports bra and sportswear that you like. 2. Start scheduling just two workouts a week at a time that works for you. 3. Buy basic equipment to try out the workouts at home.
What kinds of exercise classes are good for a beginner?
5 fitness classes ideal for Zumba beginners. If you like dancing, this is the exercise for you. If you don't like dancing, don't worry, you will have a lot of fun after trying zumba. Pole. In reality, barre classes are complicated. Training ground. For those who are not motivated, they can prepare for the boot camp courses.
What are the best cardio exercises to do at home?
The best cardiovascular exercises to do at home. The best home cardio exercises include running, high knees, ski jumping, squats, rock climbing, and skipping rope.
What are some good exercises for beginners?
Lunge steps and squats are great beginner exercises that strengthen and tone your calf, glutes, and thigh muscles. Resistance bands are another option for women who want to start strength training and muscle building at home. Start with 10-12 reps of each exercise.
What is the least amount of exercise I can do to lose weight?
If you want to lose weight, you need to exercise at least 200 minutes (more than three hours) per week of moderate intensity, and otherwise unchanged, Church says. Saving calories and exercising can help you live a minimum of 150 minutes (2 1/2 hours) per week.
What are the best exercises for burning fat?
The best workouts to burn fat. Some of the best fat-burning exercises include lunges, box jump squats, barbell walks, and ■■■■-ups.
What are the best exercises for fat loss?
Activities that exercise the legs include squats, walking lunges, and calf raises. Cardiovascular exercise performed at the end of your workout enhances the fat burning benefits.
What is the best workout for over 50?
- Sit in the chair. Why: The best way to maintain and improve bone density is to do exercises that involve your entire lower body, Perkins says.
- Backward lunge. Why: This move amplifies the vertical movement patterns that define walking, stair climbing, and going from sitting to standing, Perkins says.
- Shoulder press.
What are the best exercises to do after 50?
Some of the following asset types are great for training after age 50: Swimming. Bicycles (including ergometers).
The best exercises for weight loss
Walking is one of the best exercises for weight loss, and for good reason. For beginners, this is a convenient and easy way to start a workout without feeling overwhelmed or buying equipment. It is also a low-load exercise, meaning no pressure is placed on the joints.
What is the best workout program for weight loss?
Cardiovascular exercise. While any exercise that burns calories will eventually help you lose weight, experts agree that cardiovascular exercises — such as running, walking, cycling and rowing — are effective for weight loss.
What is the best exercise for fat loss?
The best exercises to burn fat are cardiovascular exercises. Running, jogging and cycling exercise your heart and lungs, strengthen your legs, hips and glutes and burn hundreds of calories every hour.
Is the best exercise for losing weight?
Running is probably one of the best weight loss exercises if you have healthy hips, knees and back. Lutterlo recommends running outside rather than on a treadmill because you need more muscles to move forward. You also want to run or walk for at least 20 minutes every day.
Is exercise for weight loss really effective?
However, exercise has been shown to reduce inflammation and improve metabolism, including leptin and insulin sensitivity, and these benefits likely explain why some people find exercise effective for weight loss.
What is the best exercise program for a beginner?
Walking is a great cardio workout for beginners, and strength training is a great way to tone and tone your muscles. Most beginners start with light weights. A 1-pound kettlebell is fine, but you can even start with a 3-pound kettlebell if you're strong enough.
Which type of exercise is best for weight loss?
According to a 2017 obesity study, strength training or resistance training can help maintain muscle mass lost during aerobic exercise. That said, the best type of workout for weight loss is one that combines cardio and strength training and doesn't last long.
What is the fastest exercise to lose weight?
The faster your metabolism, the faster your body burns fat and calories. Perform complex exercises because multiple muscle groups are involved at once. Squats, deadlifts, and bench press are some of the most effective combination exercises. To lose weight quickly, do strength exercises three to four times a week.
What are the best exercises
A balanced home exercise program for beginners should include cardiovascular exercises, arm and leg strength training, core exercises and flexibility exercises.
What are the must do exercises?
Holding the dumbbells, place your chest on the ball, wrap your arms around it and extend your legs toward the floor behind you. Keep your head aligned with your spine. Extend your elbow to a 90-degree angle for the starting position. Squeeze the dumbbells to extend your arms and contract your triceps. Release the dumbbells to return to the starting position.
What are the best strength exercises for beginners?
Their experts agree that squats are the best strength training for beginners in terms of value for money. “Squats not only train your legs, but also your core and upper body,” says personal trainer Jillian Bullock. “Stand with your feet slightly wider than your hips, with your feet facing forward.
Which one is the best exercise?
- Lie on the floor and straighten your legs with your knees crossed.
- Place your hands behind your head for support, but don't pull on your neck.
- Squeeze your abs to lift your shoulder blades off the floor as if they were reaching your chest at your feet.
What are the best weight lifting exercises for beginners?
Use light dumbbells to do biceps curls, tricep raises, and forward dumbbell raises to work your arms, chest, and shoulders. Lunge steps and squats are great beginner exercises that strengthen and tone your calf, glutes, and thigh muscles.
Can you do a dumbbell only workout in the gym?
This device is also perfect for those who have a home gym but don't have fancy equipment. Depending on how much time you have per week and your preferred training style, this dumbbell workout can be performed as a full-body workout, a hybrid push-pull, or a full split.
What's the best 3 day dumbbell only workout?
1. Dumbbell Step 2. Stiff Leg Deadlift 3. One Arm Dumbbell Row 4. Reverse Grip Dumbbell Press 5. Back Delt Fly Dumbbell 6. Zottman Arm Curl 7. Grip Dumbbell Press closed Put your swolfies on the M&S after training on IG and tag @muscleandstrength, #muscleandstrength, or send them a DM to share muscle and strength stories.
How long should you rest between dumbbell workouts?
This gives your body enough rest to recover between workouts. Be sure to track your rest time during your workout. The rest time between sets for this program should be between 30 and 60 seconds. Feel free to add a specific cardio and abdominal workout as you see fit.
Which is the best dumbbell exercise for glutes?
The dumbbell and triceps front lunge is not only a great exercise for your legs, glutes and triceps, but it is also a good athletic builder because it tests your balance and coordination, meaning it will help you create good stability.
Can i get full workout with dumbbells and weights
The best way to do this full barbell workout is to start with lighter weights and increase the load as you improve. This is especially true of the triceps kick, a move that targets the back of the arm and is often overlooked.
Can you do a dumbbell workout as a full body workout?
Depending on how much time you have per week and your preferred training style, this dumbbell workout can be performed as a full-body workout, a hybrid push-pull, or a full split. In this exercise you use a target rep training style with 50 reps per exercise.
Which is a better exercise dumbbells or barbells?
Dumbbells generally offer more freedom of movement than dumbbells, so you can develop even more strength in your chest area. A high-quality bench press also graces these triceps and trains the shoulder muscles. An important principle in dumbbell exercises, as with all other exercises, is pressing on the top of the movement.
What's the average weight of a dumbbell in a gym?
However, most dumbbells weigh 525 pounds. At a nearby gym, the heaviest barbell usually weighs about 60 pounds. If you're looking for something a little heavier, head to one of these specialty gyms because you're a brute. Like traditional free weights, dumbbells are often used for joint isolation exercises.
What's the best way to squat with a dumbbell?
Here's how: Hold a dumbbell under your chest with both hands. Sit up straight and push your knees out so your elbows can move between them. Sit as low as possible and return to the starting position. Why it works: Although it's more commonly known as a triceps exercise, it also improves coordination between the triceps and the upper back.
Is a full body workout routine best for You?
Full body workouts are the best way to build muscle because you can train all major muscle groups more often. Of course, this means you'll get more growth stimulation, which will eventually lead to more muscle growth, if you can recover.
What are the benefits of a full body workout?
One of the main benefits of full body workouts is that they are incredibly time-saving. Since full-body workouts generally involve more complex movements, you can stimulate your entire body in no time.
How do you put together a workout plan?
How to make your own training plan 1. Choose your cardio 2. Choose the number of days per week 3. Choose specific exercises 4. Create your patterns 5. Determine your weight, number of reps and number of patterns 6. FINALLY - Put it all together.
How many exercises can I do with dumbbells at home?
In addition to saving space, dumbbells provide full-body workouts in no time. In this dumbbell home workout they did seven circular exercises. Do each exercise in turn, resting only after completing a full circle of the circle. Do a total of three rounds.
What can I do with dumbbells to build muscle?
Take Your Free Muscle Building Lesson 3. Dumbbell Deadlift 4. Dumbbell Military Press 5. Dumbbell Fly 6. Hammer Curl 7.
What's the best way to workout at home?
Choose adjustable dumbbells that are rarely used on Craigslist and elsewhere. In addition to saving space, dumbbells provide full-body workouts in no time. In this dumbbell home workout they did seven circular exercises.
What is the best full body workout for beginners?
The Best Full Body Workout All you need are variations of squats, lunges or deadlifts, trunk rows, and trunk rows. If you're a complete beginner, alternate the previous two workouts for at least a few months. Weight gain by doing 8 reps of 3 sets.
How often can you do full body workouts?
Full-body workouts should generally be done two to three times a week with a day off between workouts. However, a carefully planned program can safely be run four or five days a week.
How to choose your perfect workout routine?
- Decide if you want to go alone or bring some friends.
- Check the forecast. Running in the middle of a snow storm isn't the best thing to do.
- Order your training plan and intensity.
- Know how much you are willing to spend.
- First, think about what is close to you.
- Have fun.
- Discover all the possibilities.
Which workout routine is best for You?
1) The 5 x 5 program. The five by five program is very popular with people who want to build muscle mass and strength. 2) German volume training. The next muscle building program is German volume training. 3) FST7 training program. 4) Upper/lower interval training. 5) full body workout.
Can i get full workout with dumbbells without
You can even do a full barbell workout without the bench press. Do this while watching TV from the comfort of your home. Dumbbells are so versatile that you can train almost every muscle in your body with just one pair. Here's your home workout plan with and without dumbbells.
How to do a bent over dumbbell workout?
Bend over rows: 20 reps, 2 sets 1 Start in an athletic position with dumbbells in each hand. 2 Bend forward, bending at the hips and knees. 3 Look ahead with your chest up. 4 Next, pull the dumbbells toward your stomach and lower them slowly.
How many sets of dumbbells to get to 50?
Not a thousand different options, just two or three. Pick your exercises, grab the dumbbells, do 50 reps and move on to the next - it's that simple. How would you feel at 350 reps, aka TIME? with 3 sets to get 50 reps? If you gain 50, you will gain weight next time.
How to do a bench press with dumbbells?
How to do a bench press: With each arm bent to the sides of each shoulder, palms up, straighten your elbows and shift your weight across your chest. Continue until your arms are straight, across your chest, but not touching your shoulders. together, the shell should be just above shoulder height.
What kind of dumbbells are in Fitness Factory?
Fitness Factory offers a full line of dumbbells in a variety of materials and shapes, including cast iron hex dumbbells, rubber hex dumbbells, rubber dumbbells, and vinyl and neoprene coated dumbbells.
How long to rest between dumbbell workouts?
If you have more than one pair of dumbbells, you'll probably want to increase or decrease the weight depending on the set. In general, use as much weight as possible, but don't run so hard that you can't move properly. Relax for 23 minutes between the resorts and get ready to head out.
What workout should you try?
Try: yoga. Yoga is an incredible way to stretch your body, slow your breathing, refocus and balance your body. Recommended positions include forward bends, chest positions, and twists that relax the abs and aid digestion and elimination.
How long should I spend on an arm workout?
If you only do it occasionally or sporadically, you may never have the outstretched arms you aspire to. You should do strength training three to four times a week and cardiovascular exercise six days a week. The American Heart Association recommends that adults get 150 minutes of moderate exercise per week.
What exercise will work all parts of the arm?
Stand up straight and hold the dumbbells in front of your thighs, palms facing forward. Start by bending your arms at biceps, bend your elbows and lift your weight onto your shoulders. It works on the muscles of the biceps and forearm.
Is the 30 day dumbbell challenge for arms?
The 30 Day Dumbbell Chest and Arm Workout adds a new move to your upper body routine. The 30-day dumbbell challenge builds strength from head to toe. All details about the challenge can be found here.
How to tone up arms in one day?
Alternate between your main arm and keep your hips as still as possible at all times. Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Extend your arm toward the ceiling, then bend your elbow and slowly lower the dumbbell so it is overhead. Keep your hand close to your ear. Repeat on the other side.
What's the best way to do the dumbbell challenge?
Tighten your abs so that your ribs don't spread and your lower back stays on the floor. With your palms away from your face, press the dumbbells up and onto your chest until your arms are straight. The ends of the dumbbells should touch each other lightly.
How to do dumbbells on your chest and arms?
Squeeze your pecs to return the dumbbells to their original position on your chest. Start by kneeling (or standing or sitting) with dumbbells in each hand, palms facing each other and facing your thighs. Straighten your biceps to bring your weight to your chest and keep your elbows at your side.