Thursday, December 10, 2015

Three Things Thursday

For today's Three Thing Thursday I want to share 3 exercises that may
be new to you. You may have never seen these before, or if you are like me, 
you may have just forgotten about them and want to add them into your 
next workout.

Images and exercise descriptions are from

- 1 -

Dumbbell Overhead Press Combo

Setup: Stand with your feet hip-width apart and hold a dumbbell with both hands at 
your chest, elbows down.

Move: Press the weight straight up overhead until your arms are fully extended, then 
return to the start. Next, press it up and to the left and back down, then up and to the 
right and back down to complete one rep.

Tip: Don’t turn as you press side to side; keep your hips square.

- 2 -

Dumbbell Side Swings

Increase your time under tension and work the lateral and anterior delts as well 
as the tie-in to the chest with this double-duty shoulder move.

Do this move in a slow, controlled fashion for well-rounded shoulder development.

Setup: Hold a set of dumbbells with your arms extended in front of you, palms facing 
your thighs.

Move: Lift your right arm up and to the side, like in a traditional lateral raise, while 
pulling the left dumbbell up in front of you in an upright row, leading with the elbow. 
Lower both arms slowly to the start and continue, alternating sides.

- 3 -

Zottman Curl

This biceps curl is a fun alternative to the traditional move, working not only your biceps 
but also your brachioradialis and forearms in one easy move. Do three sets of 12 to 15, 
either alternating arms or doing them simultaneously.

Setup: Hold a set of dumbbells in front of you with your arms extended and palms 
facing forward. 

Move: Bend your elbows and curl the weights up toward your shoulders, squeezing hard 
at the top. Then flip your palms downward and lower the weights slowly to the start to 
complete one rep.

Sometimes having a new exercise to try is all it takes to bring back the excitement
of getting to the gym. I hope one of these exercises will do that for you.

Let me know if they work for you!

Happy training!


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