Develop a stronger upper body by doing these exercises that you can do in about five minutes. The only equipment you need is some light dumbbells and your body, which means that you can do them just about anywhere and at any time of day. Make them even more fun to do by working out with a friend or coworker.
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1. Bicep Curls
Begin in an upright standing position with your feet shoulder-width apart and maintaining proper alignment with your head, shoulders, hips and legs. Hold a dumbbell in each hand. Tighten your core, and then curl your arms to bring the dumbbells to your shoulders. Lower your arms to the starting position and repeat the movement.
Bicep Curls
To make the exercise more challenging, you can place all of your weight on one foot. Start with two to three sets of 6 to 10 repetitions. The intensity of this exercise is light.
2. Overhead Press
Begin in an upright standing position with your feet shoulder-width apart and maintaining proper alignment with your head, shoulders, hips and legs. Hold a dumbbell in each hand at shoulder-height with your palms facing away from your body. Tighten your core, and then press both hands overhead. Lower your arms and repeat the movement.
Overhead Press
To make the exercise more challenging, you can place all of your weight on one foot. Start with two to three sets of 6 to 10 repetitions. The intensity of this exercise is light.
3. Bentover Rows
Begin the upper body workout in an upright standing position with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees and pivot through your hips to bend your upper body forward, lowering the dumbbells toward the ground. Tighten your core, and then pull your arms back in a rowing motion, keeping your elbows 30 to 45 degrees away from your body. Lower your arms again and repeat the movement.
Bentover Rows
To make the exercise more challenging, you can place all of your weight on one foot. Start with two or three sets of 6 to 10 repetitions. The intensity of this exercise is light.
4. Pull-ups
Begin the upper body workout in an upright standing position, with your feet slightly wider than shoulder-width apart and maintaining proper alignment in your upper body. Hold a dumbbell in each hand. Tighten your core, and then bend your elbows and pull your arms up, bringing the weights to shoulder level. Lower your arms again and repeat the movement.
Pull-ups
To make the exercise more challenging, you can place all of your weight on one foot. Start with two or three sets of 6 to 10 repetitions. The intensity of this exercise is light.
5. Tricep Curls
Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs. You can either hold a dumbbell in each hand or just one dumbbell in both hands overhead. Tighten your core, and then bend your elbows to bring the weights behind your head. Extend both arms overhead again and repeat the movement.
Tricep Curls
To make the exercise more challenging, you can place all of your weight on one foot. Start with two or three sets of 6 to 10 repetitions. The intensity of this exercise is light to moderate.
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