🗒️ Advenced’s Dumbbell Arm Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Advanced Dumbbell Arm Routine
✋ Tips for Effective Preparation!!
- If you are too ambitious, you are more likely to get injured. Instead of relying on mental strength, aim to exercise in the best condition possible.
- Doing warm-up exercises or preparation exercises is also a good way to prevent injuries.
- If you are an advanced trainer, you can mix dumbbell exercises with both anaerobic and aerobic exercises for optimal results.
📝 Exercise list
Click on the exercise for detailed instructions.
Dumbbell Bicep Curl
How To
- Set both feet shoulder-width apart, hold dumbbells in both hands.
- Lower your shoulders and attach your elbows to your body.
- Bend your arms with the thought of lifting the dumbbells only with your biceps.
- Keep your elbows fixed so that they do not move.
- Return to the position in step 1.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a weight that you can comfortably lift for 8-12 repetitions.
Stand with your feet shoulder-width apart and hold the dumbbells at your sides with your palms facing forward.
Keep your elbows close to your body and slowly curl the dumbbells up towards your shoulders, squeezing your biceps at the top of the movement.
Lower the dumbbells back down to the starting position in a controlled manner.
Focus on maintaining proper form throughout the exercise, keeping your back straight and core engaged.
Perform 2-3 sets of 8-12 repetitions, gradually increasing the weight as you get stronger.
Dumbbell Hammer Curl
How To
- Hold the dumbbells with your palms facing each other.
- Fix the elbow movement, lift the dumbbells as much as possible.
- Slowly lower the dumbbells and return to the position in step 1.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight dumbbell to ensure proper form and prevent injury.
Stand with your feet shoulder-width apart and hold the dumbbells at your sides with your palms facing your body.
Keep your elbows close to your torso and exhale as you curl the dumbbells up towards your shoulders.
Pause for a moment at the top of the movement, squeezing your biceps.
Inhale as you slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions, focusing on maintaining proper form throughout the exercise.
Dumbbell Tricep Extension
How To
- Hold the dumbbell with both hands and stand upright with your feet spread hip-width apart.
- Raise the dumbbell over your head and slowly lower the dumbbell behind your head.
- Lift the dumbbell upward while fixing your elbow position.
sets: 5 sets
reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight dumbbell to ensure proper form and prevent injury.
Stand with your feet shoulder-width apart and hold the dumbbell with both hands, palms facing up.
Extend your arms straight up overhead, keeping your elbows close to your head.
Slowly lower the dumbbell behind your head, bending your elbows and keeping your upper arms stationary.
Pause for a moment, then slowly raise the dumbbell back to the starting position, fully extending your arms.
Keep your core engaged and maintain a slight bend in your knees throughout the exercise.
Dumbbell Kickback
How To
- Position the upper part of the arm holding the dumbbell parallel to the floor.
- With the elbow fixed, raise the dumbbell toward your shoulder.
- After contracting the triceps for a certain period, lower the dumbbell and return to the step 1 position.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with a light weight dumbbell to ensure proper form and prevent injury.
Stand with your feet shoulder-width apart and hold the dumbbell in your right hand.
Place your left hand on a stable surface, such as a bench or wall, for support.
Keep your back straight and hinge forward at the hips, maintaining a slight bend in your knees.
Extend your right arm straight back, squeezing your triceps at the top of the movement.
Slowly lower the dumbbell back to the starting position and repeat for the desired number of reps.
Bench Dips
How To
- Place the bench behind you, and hold the edge of the bench with your hands shoulder-width apart. (If you think your shoulder is not flexible enough, hold it wider than shoulder width.)
- The intensity is differ based on the position of the foot, so set the appropriate position. (Intensity increases as you move away from the body and decreases as you get closer.)
- Bend your arms and lower your body vertically. Allow both elbows to move in a right-angle direction to the back.
- Feel the stimulation of your triceps and push your body up to return to the starting position.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start by sitting on the edge of a bench or chair with your hands gripping the edge.
Walk your feet forward, keeping your knees bent at a 90-degree angle.
Lower your body by bending your elbows, keeping them close to your sides.
Stop when your upper arms are parallel to the ground.
Push through your hands to straighten your arms and return to the starting position.
Keep your core engaged and maintain a straight back throughout the exercise.
Dumbbell Preacher Curl
How To
- With a dumbbell in both hands, lean your chest against the incline and place your arms on the incline.
- Keeping your upper body and elbows fixed, feel the contraction of your biceps and pull up the dumbbells.
- At this time, make the most of the range of motion so that the forearm can be rolled up to the point where it is perpendicular to the ground.
- Slowly lower the dumbbells, stopping just before the arms are fully extended.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a weight that you can comfortably lift for 8-12 repetitions.
Keep your back straight and your feet firmly planted on the ground.
Hold the dumbbell with an underhand grip, palms facing up.
Keep your upper arms stationary and curl the dumbbell up towards your shoulders.
Focus on squeezing your biceps at the top of the movement.
Lower the dumbbell back down in a controlled manner, fully extending your arms.
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