Start with one dumbbell held by both hands. Your feet should be about hip width apart or in a split stance. Slowly use both hands to lift the dumbbell over your head until both arms are fully extended. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
The Arms and Shoulder Dumbbell Workout consists of 6 exercises to work your shoulders, biceps and triceps. The workout can be done anywhere just using a set of dumbbells. Be sure to activate your core muscles throughout the repetitions to maximize the benefits of the exercises as well as protecting your back during the movements.
Muscles used: Triceps