5 Kg Dumbbells

 

Action 1

 

Stand with your feet shoulder-width apart, tighten your core, sink your shoulder blades, hold the dumbbells with both hands and hang them at your sides, palms facing down (reverse grip), elbows slightly bent and close to the body;

Using the elbow joint as the axis, slowly bend the dumbbells until the forearm is close to horizontal (less than 90°);

Contract at the top for 1-2 seconds, and feel the stimulation of the forearm and brachioradialis;

Slowly lower to the starting position, with the arm almost straight but the elbow joint not locked;

Choose a weight of 12-15RM (60% of the maximum weight);

Exhale when bending and inhale when lowering.

 

Action 2

 

Stand with your feet shoulder-width apart, tighten your core, lower your shoulder blades, hold the dumbbells with both hands and hang them at your sides, palms facing each other, elbows slightly bent;

Using the elbow joint as the axis, slowly bend the dumbbells to shoulder height, about 90°;

Contract at the top for 1-2 seconds, feeling the squeeze of the brachialis and biceps;

Slowly lower to the starting position, with your arms almost straight but your elbows not locked;

Choose a weight of 12-15RM (60% of the maximum weight);

Exhale when bending, and inhale when lowering.

 

Action 3

 

Stand with your feet shoulder-width apart, tighten your core, lower your shoulder blades, hold the dumbbells with both hands and hang them at your sides, palms facing each other, elbows slightly bent;

Using the elbow joint as the axis, slowly bend the dumbbells to shoulder height, about 90°;

Contract at the top for 1-2 seconds, feeling the squeeze of the brachialis and biceps;

Slowly lower to the starting position, with your arms almost straight but your elbows not locked;

Choose a weight of 12-15RM (60% of the maximum weight);

Exhale when curling and inhale when lowering.