When performing exercises, most health and wellness professionals recommend splitting the routine so the body and the muscles being worked have time to recover and rebuild. The rest and recovery time is crucial, as it is during this time that muscles repair. Allowing time for recovery is recommend for exercising certain body parts on alternating days. A common way to split this up is to perform upper extremity exercises on one day, and lower extremity on another.
Row
This exercise focuses on the rhomboids; a dumbbell and a flat bench are required. Kneel with your left knee on the side of the flat bench and grab the weight with your right hand. Your right arm should be perpendicular to the floor. Bend over at your waist, back flat, shoulders square and head facing the floor. Pull your right arm up toward the side of your body while bending your elbow. Stop the movement at the side of your body and bring the weight back down to the starting position. The exercise should mimic a sawing motion. Repeat for two sets of 12 repetitions, then switch to the left side.
Overhead Press
This exercise focuses primarily on the deltoids. Seated upright on a flat bench, grab two dumbbells. Hold the dumbbells so your thumb is on top, and bend your elbows to 90 degrees at shoulder level. Begin to slowly press both weights up toward the ceiling, stopping short of fully extending the elbows. Bring the weight back down to the shoulders, repeating for two sets of 12 repetitions. To make this exercise more challenging, try standing upright, legs shoulder width apart.
Bicep Curl
The bicep curl isolates the biceps brachii. Stand upright, feet shoulder width apart, and arms at your side. Grab two dumbbells, and position your thumb on top of the dumbbell with your palms facing toward your body. Bend your left elbow and twist your forearm so the palm is facing your bicep, then curl your arm back down to starting position. Repeat on the right side, alternating for two sets of 12 repetitions. This exercise can also be done seated on a flat bench.
Hammer Curl
This exercise isolates the brachioradialis located on the outer forearm.Stand upright, feet shoulder width apart and arms at your side. Grab two dumbbells, position your hands with palms facing inward toward your body. Slowly bend your right elbow to 90 degrees, both forearms should be parallel to the floor. Return forearm to beginning position and repeat on your left side, alternating for two sets of 12 repetitions.
References
- "National Academy of Sports Medicine Essential of Personal Fitness Training"; Micheal A. Clark, Scott C. Lucett, and Rodney J. Corn; 2010
- Exrx.net: Dumbbell Bent-over Row
- Exrx.net: Dumbbell Shoulder Press
- Exrx.net: Dumbbell Curl
- Exrx.net: Dumbbell Hammer Curl
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