Dumbbell biceps curl
This exercise, as you may expect, works the biceps. Hold a dumbbell in each
hand and stand with your feet as wide apart as your hips. Let your arms hang
down at your sides with your palms forward. Pull your abdominals in, stand
tall, and keep your knees relaxed. Curl both arms upward until they’re in
front of your shoulders. Slowly lower the dumbbells back down and repeat.
Punches
Punches work your shoulders and upper arms. Take a dumbbell in each
hand, put each hand in front of its respective shoulder, and stand with your
legs wider than shoulder-width apart, abdominals pulled in. Take your right
hand, cross it over your body, and punch out to the left. To keep your knees
healthy, roll up to your toes on your right leg as you punch out your right
arm. Repeat with your left side and vice versa.
Upright rows
Upright rows work the shoulders. While standing, hold a dumbbell in each
hand and put the ends of the two weights together, holding your hands right
in front of your thighs. Pull your abdominals in. Keeping the weights together,
pull your hands up to your collarbone. Lower and repeat.
If you’ve had any shoulder (specifically, deltoid) injuries, steer clear of
upright rows. Instead, do shoulder presses (see Chapter 14).
One-arm dumbbell row
This exercise works the lats (the widest part of your back just behind your
armpit) and biceps. Stand to the right of your weight bench, holding a dumb-
bell in your right hand with your palm facing in. Place your left knee and your
left hand on top of the bench for support. Let your right arm hang down and
a bit forward. Pull your abdominals in and bend forward from the hips so
your back is naturally arched and roughly parallel to the floor, and your right
knee is slightly bent. Tilt your chin toward your chest so that your neck is in
line with the rest of your spine. Pull your right arm up until your elbow is
pointing to the ceiling, your upper arm is parallel to the floor, and your arm
brushes against your waist. Lower the weight slowly back down and repeat.
Push-ups
Push-ups work all the upper-body muscles. Facing the ground, rest your body
on your hands and tiptoes, and keep your back and legs perfectly straight.
Pull in your abdominals, lower your chest to the ground, and raise your chest
back up again by pushing against the ground until your elbows are nearly
locked. Repeat. As push-ups become easier for you, try elevating your feet,
which makes this exercise much harder.
Chapter 15: Circuit Training for Fitness and Fun 241