① Dumbbell bench press
You can choose to lie flat on a mat or a bench, hold the dumbbells with both hands on both sides of the chest, tighten the shoulder blades, keep pushing up in front of the chest, and fully feel the contraction of the chest.
② Incline dumbbell bench press
The movement is basically similar to the above bench press, and the bench angle is adjusted to about 30°.
③ Dumbbell fly
Lie flat or keep an inclined posture, open your arms to both sides, keep your elbows slightly bent throughout the process, and move the dumbbells up to the chest, focusing on the clamping process throughout the process.
① Dumbbell side raise
Stand upright, hold a dumbbell in each hand, palms inward, elbows slightly bent, hands slightly forward, lift the dumbbells to the side of the body until they are parallel to the ground, and then slowly return to the starting position.
② Dumbbell front raise
Keep the body upright, the upper body stable, elbows slightly bent, palms down, use the strength of the shoulders to lift the dumbbells to the height of the eyes, you can use left and right alternating training, do not use inertia to swing the dumbbells up.
③ Dumbbell bent-over fly
Tilt your upper body forward to nearly horizontal, hold the dumbbells with your palms facing each other, bend your elbows slightly, and lift the dumbbells to the side and front until they are parallel to the ground.
Hot Tags: dumbbell 20 pound, China dumbbell 20 pound manufacturers, suppliers, factory, universal dumbbell
