One- Arm Dumbbell Extension

HOW TO DO 

ONE-ARM DUMBBELL EXTENSION

 (video)

Exercise Instructions

1. Get into the starting position for the standing one arm dumbbell extension by grasping a dumbbell in your left hand and holding it above your head with your palm facing forward.
2. Your elbow should be slightly bent. You can use your right arm to stabilize your body.
3.  Begin the movement by bending as the elbow only and slowly lowering the dumbbell behind your neck. 
4. Once the dumbbell is down as far as possible, slowly raise it back to the starting position.
5. Do not lock your elbow out at the top of the movement, and then repeat for desired reps.

Exercise Tips:

1. Use a long range of motion and do not lock your elbow out at the top of the movement.
2. Keep your upper arms as still as possible, allowing your forearms to drive the movement.

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crunch

How to do crunch 

GUIDE

1. Bend your knees and keep your feet flat on the floor

2. Cross your arms in front of your chest

3. Curl your back to lift your upper body part ( your feet have to remain flat at any time)

4. Get back slowly to your initial position

5. Do not rush to perform your second crunch 

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Strengthening Your Abs

Crunches are an exercise that target your abdominal muscles. When you perform crunches and exercise such as pushups, side planks and glute bridges, you teach the muscles in this region to work in a coordinated manner. Since most athletic activities require core movements, this coordination can significantly improve your balance during organized sports or exercise, as well as in everyday life.

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Dumbbell Shoulder Press

Standing Dumbbell Press

 

Guide

1. Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.                                                                                 
2. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
3. Pause, and slowly return the weight to the starting position.

Benefits

Dumbbell strength training offers added benefits over machines. The use of weights while sitting or standing requires strength in your legs and core to maintain balance throughout the exercise. The standing dumbbell shoulder press is great for focusing on the core of the deltoids, especially ifthe exercise is performed in conjunction with seated lateral raises. This exercise also strengthens the middle and the front of your shoulders, as well as the upper and middle back and abdominals. 

Muscles worked

       Shoulders (deltoids) 

           Dumbbell Shoulder Press with EPOS TAPE 

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