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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.
When you first begin with the dumbbell exercises, start with 3-pound weights and work your way up to 5 or even 8 pounds. I recommend a medium-strength resistance with the resistance bands.
Time: 15 minutes or less Equipment: 5-10 pound dumbbells for beginner/intermediate, 12 pound for advanced Good for: Biceps Instructions: For most of the moves below, do 2-4 sets of 12 reps.Nguyen ...
Lower the dumbbell back down and repeat with the left arm. Perform 3 sets of 8–10 reps per side. RELATED: People Swear By the '3-2-1' Method for a Slim Waist: 'Helped Me Lose 20 Pounds'
This upper-body lift workout led by Denise and Katie Austin has dumbbell moves like curls and presses and strength training exercises for toned arms.
What’s more, full-body workouts can lead to similar gains in muscle strength and size as split workouts for beginners, so long as the weekly training volume is the same, according to a 2021 study.
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