with Personal Trainer Musulain Toomer
1. Dumbbell Hammer Curl to Press
Focus: Upper body exercise that builds strength and size in the shoulders, biceps, and triceps.
(A) Start standing with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing in). (B) Keeping your elbows close to your sides and palms facing in, curl the dumbbells up to shoulder height. (C) Rotate at the shoulders so palms turn forward, elbows point out at your sides, and dumbbells align with the sides of your head. (D) Press the dumbbells straight overhead, fully extending your arms, then reverse the movement, bringing the dumbbells back to the starting position in a controlled motion.
Tip: Engage your core and maintain controlled movements to maximize effectiveness!
2. Shoulder Press
Focus: Upper body exercise that primarily targets the shoulders while also engaging the triceps and upper chest for strength and muscle growth.
(A) Sit on a bench with feet shoulder-width apart, holding a dumbbell in each hand at chin height on either side of the head, palms facing forward. (B) Engage your core, drive through your heels, and push the dumbbells straight overhead until your arms are fully extended. Slowly bring the dumbbells back down to chin height and repeat.
3. Alternating Curl with Static Hold
Focus: This bicep-building exercise enhances muscle endurance, strength, and time under tension, targeting both the biceps and forearms.
(A) Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward. Curl both dumbbells up and hold with elbows forming 90-degree angles in front of you. (B1 – B4) Perform curls one arm at a time, alternating sides with each curl. As one arm lowers and performs a curl, keep your opposite arm stationary, maintaining a 90-degree bend at the elbow.
4. Alternating Front Delt Raise
Focus: This exercise primarily targets the anterior deltoids (front shoulders) while also engaging the upper chest and traps for overall shoulder strength and definition.
(A) Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs. (B) Keeping a slight bend in your elbows, lift one dumbbell straight in front of you until it reaches shoulder height. (C) Slowly lower the dumbbell back to the starting position, then perform the same movement with the opposite arm. Alternate arms with each rep.
Tip: Avoid swinging the weights – focus on slow, controlled movements to maximize front delt activation.
5. Incline Bicep Curl
Focus: This exercise emphasizes the long head of the bicep to build peak bicep strength and size. The incline position increases the stretch and range of motion, leading to greater muscle activation.
(A) Sit on an incline bench (45-60° angle) with a dumbbell in each hand, palms facing forward. Let your arms hang fully extended. (B) Keeping your elbows pinned at your sides, curl the dumbbells toward your shoulders, squeezing your biceps at the top. Slowly lower the dumbbells back to the starting position, fully extending your arms at the bottom, then repeat.
