Get Your Beach Body Ready Only Using These Dumbbell Workouts

Bicep Curls

Bicep curls can be done alternately or with both arms moving together. Hold a dumbbell by the bar in each hand and stand with your feet under your hips and bend your knees slightly. Keep a tall, straight spine with an open sternum. Extend your arms to your sides and inhale. Bend elbows past ninety degrees while exhaling so the dumbbells touch your chest. Inhale as your arms straighten until just before they lock at the elbow. Repeat the movement. Control the downward movement so that momentum influences reps as little as possible, particularly when moving both arms at once. Biceps are fairly isolated in this particular exercise, although the core may engage as well.

Continue reading to learn how to perform dumbbell flyes on a bench.