UPPER-BODY WORKOUT
HOME-GROWN MUSCLE!
Photography by Cory Sorensen
Getting Pumped At Your Place
You spend more time at home than anywhere else, so why not use some of it to exercise there? Think about it-all you need are a couple of dumbbells and a chair and you save all that gym travel time. You can perform these upper-body drills whenever you fell like it, and you’ll improve your muscles’ flexibility and strength. There are two exercises each for five upper-body muscles. Jog in place to warm up.
CHEST
Lower into a push up position grasping dumbbells placed at the sides of
the chest. Proceed to push up to arms' length. Pause, then lower
to starting position.
Perform 10 repetitions.
BICEPS
Sit grasping a dumbbell palm in with the right hand just off the floor. Keeping the left hand on the left knee for support, proceed to curl the weight up. Pause, then lower to starting position.
Perform 10 repetitions, then grasp the weight in the left hand for another set.
SHOULDERS
Sit grasping dumbbells palms out above shoulders. Proceed to press the weights overhead.
Pause, then lower to starting position.
Perform 10 repetitions.
BACK
With a dumbbell on the floor, bend over, place the left palm on the chair and grasp the weight in the right hand. Proceed to pull it up to the side of the chest. Pause, then lower to starting position just above the floor.
Perform 10 repetitions, then grasp the weight in the left hand for another set.
BICEPS
Sit grasping dumbbells palms in at sides. Proceed to curl the right arm up until palm faces back at the top. Pause, then lower to starting position and next curl the left arm up.
Perform 10 alternating repetitions with each arm.
SHOULDERS
Sit grasping dumbbells behind calves. Proceed to raise arms up and out to sides. Pause, then lower to starting position.
Perform 10 repetitions.
BACK
Sit grasping dumbbells palms in at sides. Proceed to raise the right arm out in front of you, palm up and with the arm slightly bent. Pause, then lower to starting
position and next raise the left arm.
Perform 10 alternating repetitions with each arm.
TRICEPS
Sit grasping a dumbbell overhead in the right hand. Proceed to lower it sideways behind the head. Pause, then return to starting position.
Perform 10 repetitions, then switch the weight to the left hand for another set.
TRICEPS
Sit grasping a dumbbell overhead with both hands. Proceed to lower it behind the head. Pause, then return to starting position.
Perform 10 repetitions.
CHEST
With dumbbells on the floor in front of you, grasp them palms back and rise until they are at knee level. Keeping the legs bent as shown, proceed to pull weights up to the chest. Pause, then lower
to starting position.
Perform 10 repetitions.