1kg Pink Dumbbells

 

Dumbbell curl

 

Mainly exercises the biceps.

Stand with your feet apart, hold the dumbbells with both hands, palms facing up, keep your upper arms fixed, slowly curl your forearms upward until the biceps are fully contracted, and then slowly lower them to restore.

Note that the movements should be slow and avoid using inertia.

8-12 times per set.

 

Dumbbell shoulder press

 

Exercise deltoid muscles.

Sit on a chair, hold the dumbbells on both sides of your shoulders with both hands, palms facing forward, then push the dumbbells vertically upward until your arms are straight, and then slowly lower them.

Keep your core stable during the process and don't shake your body.

8-12 times per set.

 

Dumbbell bench press

 

Exercise chest muscles.

Lie flat on a fitness bench, hold the dumbbells with both hands, push them up until your arms are straight, and then slowly lower them.

Pay attention to controlling the speed of the movement and feel the contraction and extension of the chest muscles.

8-12 times per set.

 

Dumbbell rowing

 

Exercise back muscles.

With your feet apart, bend over about 90 degrees, hold dumbbells in both hands, and keep your arms perpendicular to the ground.

Pull the dumbbells along your legs toward your abdomen, keeping your elbows close to your body and feeling the contraction of your back muscles.

Do 8-12 times per set.