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When the dumbbells reach shoulder height, rotate the wrists and dumbbells so that the dumbbells face out, then lower the arms back down to your sides. Repeat 10 times. Floor press.
Thrust your hips forward and swing the dumbbells up to your shoulders in one fluid motion. Perform 10 total reps, alternating hands if desired, then jump straight into the next exercise.
Press the weight up for those 6 to 8 reps, or until your form starts to flag (if you can perform more than 8 reps, that's your sign to grab a heavier set of dumbbells). Put one of the dumbbells aside.
Looking to work the arms, legs, glutes, and core? This effective, 30-minute full-body workout from Denise and Katie Austin needs only dumbbells and a yoga mat.
The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps.
A one arm bent-over dumbbell row with a bench used as support. There are several variants of this exercise, depending on whether dumbbells or a barbell is used and whether both arms are exercised at the same time: Two arm rows: Two-arm barbell bent-over-row: [1] This version uses both arms to lift a barbell to the stomach in a bent-forward ...
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