Start with a dumbbell in your right hand and your palm facing your torso. Stand in a split stance with a slight bend in the knees and bend forward at the waist, keeping your back straight. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arm should be close to your torso and parallel to the floor. Your forearm should be pointed towards the floor as you hold the weight. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position. Now, while keeping your upper arm stationary, exhale and use your tricep to lift the weight until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbell back down to the starting position.
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