35lbs Dumbbells

Fixed Band Bench Press

In the traditional dumbbell bench press, the weight of the dumbbells causes the humerus to adduct during the movement, making the movement closer to the midline, with the weight falling vertically on the chest, triceps and shoulders.

In this fixed band bench press, we add a diagonal vector to the entire movement, allowing the arms and dumbbells to extend to the sides and away from the neutral position.

You can imagine that this allows you to focus on the position and angle you want to push the dumbbells to, thereby creating a greater degree of muscle contraction, especially when you push the dumbbells to the top.

Dumbbell side lunge

1. Stand with your feet slightly apart, chest and abdomen straight, hold dumbbells in each hand and place them on the side of your body

2. Take a big step to one side, move your center of gravity and squat down until the thigh on the active side is parallel to the ground, then stand up and restore

3. Keep your back straight and your knees and toes in the same direction

Kneeling single-leg hip lift

1. Kneel on one knee, hold the dumbbell with the same hand and raise it to the shoulder position, open and straighten the other leg to the side, put the same hand on the waist, straighten the back, and tighten the core.

2. Keep your body stable, keep your back straight, and sit back with your hips until your hips touch your heels.

3. Then contract your hip muscles and push forward, stand up until your body is upright.