Dumbbell Exercise 1: Biceps
Position feet shoulder-width-apart and back one hand
against your hip. With the other hand grab the
Dumbbell from below and pull it up to an angle about
90 degrees (between upper arm and forearm) is
defined. Put weights in motion by doing minor up-and-
down-movements. Make sure your shoulders are
pulled back.
Dumbbell Exercise 3: Trunk
While standing upright place your feet shoulder-width-
apart and grab the Dumbbell at the middle handle with
both hands. Do minor back-and-forth-movements and
thus set weights in oscillation. At the same time turn
around your body slowly and in a concentrated
manner in turns to the left and the right. Primarily
stressed muscles: Trunk & shoulders.
Dumbbell Exercise 3: Biceps
While standing upright place your feet shoulder-width-
apart and back one hand against your hip. With the
other hand grab the Dumbbell from above and pull it
up to an angle about 90 degrees (between upper arm
and forearm) is defined. Put weights in motion by
doing minor up-and-down-movements. Make sure your
shoulders are pulled back.
Dumbbell Exercise 4: Shoulder / Nape
While standing upright place your feet shoulder-width-
apart and back one hand against your hip. With the
other hand grab the Dumbbell from above and pull it
up to an angle about 90 degrees (between upper arm
and forearm) is defined. Put weights in motion by
doing minor up-and-down-movements. Make sure your
shoulders are pulled back.
Dumbbell Exercise 5: Back
Do a sidestep and bend your upper body forwards in
extension of your rear-leg, so that from head to toe an
even line is defined. Back your left hand against your
upper leg and pull the Dumbbell towards yourself. Do
minor impulses and thus set weights in motion.
Dumbbell Exercise 6: Back 2
Back your left leg and your left arm against the bench.
While standing with the right leg on the bottom pull the
Dumbbell with the right arm as close to the body as
upper arm and straight back being parallel to each
other. Do minor movements and put weights in
motion.
WORKOUT DUMBBELL
