Bodybuilder Sadik Hadzovic’s arm day isn’t flashy, but it’ll light your biceps and triceps on fire. Hadzovic just dropped his ...

So how do you do a waiter curl? Hold a single dumbbell with both palms under the plate. Allow the dumbbell to rest on your palms, and avoid gripping with your fingers. Starting wi ...

Instead, we recommend you turn your hands 90 degrees and take on the bicep curl's bigger and badder brother: the dumbbell hammer ... ve mastered the 'simple', seated hammer curl and now you ...

With your palms facing forward, curl the dumbbell up so that it's parallel with your shoulder. Alternate sides. (3 sets, 30/20/10 reps) #3. Seated Machine Shoulder Presses: Adjust the seat height ...

For instance, one dumbbell curl. What is a set ... and chest. It can be done seated or standing. To do this exercise: With your palms facing forward, hold a dumbbell above each shoulder, at ...

Grab object in left hand. Curl object to left shoulder, then lower. Do reps on each side, then more with both hands holding object. To add intensity, stand on one foot during single-arm curls.

Try this dumbbell arm workout on your own. 1. Seated dumbbell curls: For your biceps, Gronkowski likes the staple bicep curl, which can be done when seated. Sit with your torso fully upright ...

Pause, then curl the dumbbell back toward your shoulder. Keep your forearm aligned with your upper arm throughout the movement. Repeat using your left arm. Continue to alternate curls until you ...

As you curl up, stretch your legs out in front of you. This completes one rep. Grab a set of dumbbells, and start by lying on your back with the knees bent. With one dumbbell in each hand ...