Exercise Guide
1. Lying Dumbbell Fly + Overhead Extension
Targets: Chest, Front Deltoids, Triceps
Execution:
- Lie on your back with feet flat. Hold dumbbells over your chest, palms facing each other.
- Fly Phase: Slowly lower the weights out to the sides in a wide arc, maintaining a slight bend in the elbows.
- Extension Phase: From the bottom of the fly, tuck your elbows and lower the weights behind your head, then drive them back up.
Focus on the stretch in your chest during the fly and the squeeze in your triceps during the extension.
Why it works: This hybrid move pre-exhausts the chest before hitting the triceps, maximizing calorie burn in less time.
2. Side-Lying Dumbbell Raise
Targets: Medial Deltoids (Side Shoulders)
Execution:
- Lie on your side, supporting your head with your bottom arm.
- Hold a dumbbell with your top hand, arm resting along your hip.
- Lift the weight toward the ceiling, keeping the arm straight but not locked.
- Lower with control. Repeat all reps before switching sides.
Why it works: Lying on your side changes the gravity curve, placing maximum tension on the side of the shoulder for that “capped” look.
3. Forward & Backward Arm Circles
Targets: Shoulder Mobility & Stability
Execution:
- Stand tall. Extend arms out to the sides at shoulder height.
- Perform 15 small forward circles, then 15 backward circles.
- Keep your core engaged and avoid shrugging your shoulders toward your ears.
Volume: 3 rounds (15 forward / 15 backward).
4. Dumbbell Shoulder Press
Targets: Entire Shoulder Complex, Triceps
Execution:
- Seated or standing, hold dumbbells at shoulder level, palms forward.
- Press the weights straight up until arms are extended.
- Lower back to shoulder level slowly.
Keep your ribs tucked in—don’t let your lower back arch as you press upward.
Volume: 3 sets of 12–15 reps.
5. Goblet Squat with Bicep Curl
Targets: Biceps, Glutes, Quads, Core
Execution:
- Hold one dumbbell vertically at chest level (Goblet grip).
- Squat down, keeping your chest up and weight in your heels.
- As you stand up, perform a bicep curl toward your shoulders.
Why it works: This total-body movement keeps your heart rate high while simultaneously toning the front of the arms.
6. Reverse Grip Bicep Curls
Targets: Brachialis & Forearms
Execution:
- Stand with dumbbells held in an overhand grip (palms facing down).
- Curl the weights up toward your shoulders, keeping elbows pinned to your sides.
- Slowly lower the weights back down.
Why it works: The overhand grip targets the brachialis, a muscle that sits under the bicep. Growing this muscle pushes the bicep up, making the arm look more defined.
7. Bent-Over Dumbbell Row
Targets: Upper Back, Lats, Posterior Deltoids
Execution:
- Hinge at the hips at a 45-degree angle, keeping your back flat.
- Pull the dumbbells toward your lower ribs, squeezing your shoulder blades together.
- Lower with control until arms are fully extended.
Volume: 3 sets of 12 reps.
